As far as good health is concerned, the importance of a good night’s sleep can never be underestimated. The health effects surrounding sleep deprivation and poor sleep quality are innumerable. After a night of binge-watching till too late, for instance, it is not uncommon to wake up feeling fatigued, weak and confused the following morning. Sleep deprivation can have a huge impact on your immunity, mental performance, emotional stability, and overall health. If you feel that your lack of sleep is negatively impacting your mental health and overall well-being, online therapy could help. We can never exhaust the benefits of ensuring you get enough quality sleep every night. But how exactly can you ensure this? Well, it all revolves around your sleep discipline, environment, and lifestyle habits.
Here are 6 tips to help you sleep better at night:
1. Invest In a Comfy Mattress and Bedding
As earlier hinted, nothing affects your sleep more than that where you lie down to sleep at night. This is because our ability to fall asleep and stay asleep largely depends on comfort. A comfy mattress and luxurious bedding will soothe you to a good night’s rest. The first step towards achieving a good night’s sleep is to purchase a quality mattress and comfy beddings.
When purchasing a mattress, you will be spoilt for choice, but not all the options out there will guarantee you the best comfort. It even gets more challenging when your sleep partner has needs different from yours. If you go to their website, the folks from MyiSense say that an adjustable firmness mattress can be a perfect solution to many situations. Regardless of your needs, it allows you to sleep soundly without tossing and turning or causing disturbance to your partner.
Remember to get some quality cotton pillows, bedsheets, and duvets for better warmth and comfort. These lulls your body to sleep easily and keep you comfy in slumber. Other things to consider when buying a mattress and bedding include:
- Design and quality
2. Regular Sleep Pattern
Having a regular sleep plan is important for achieving a good night’s rest. Having a set sleep pattern programs your body clock automatically and triggers you to sleep when it’s time to go to bed. This consistency gives you better sleep. Having a regular sleep pattern will ensure you wake up refreshed and reinvigorated to kick-start the next day head-on.
3. Sleep in a Darkroom
While some people tend to freak out when in darkness, maintaining the darkness in your bedroom is essential towards better quality sleep. It helps signal your body to rest. Exposure of light during sleep encourages your body to keep awake and alert, making it strenuous for your brain to achieve sleep more easily. When going to bed, ensure you switch off the lights, turn off electronic gadgets, and put away your phone. Light subdues and delays the production of melatonin hormone, which helps in triggering sleep. You can also use an eye mask to enhance the darkness and limit intrusive light.
4. Avoid Caffeine
This may come as a surprise, but caffeine is the number one enemy to sleep. Avoiding caffeine before bedtime is one of the smartest ways of achieving some baby snooze at night. If you have to enjoy any drink containing caffeine, such as coffee or tea, please take it earlier during the day. Caffeine deprives and disrupts sleep, and may even cause insomnia in some people. If you can, simply cut off caffeine for quantity and quality sleep at night.
5. Reduce Long Daytime Naps
A nap during the day can be rejuvenating. But the lack of enough sleep at night causes tiredness, mood issues, poor memory, and reduced alertness. These impacts can affect your body negatively over time, and it may increase your risk of heart disease, diabetes, obesity, diabetes, and other lifestyle diseases. Taking long naps during the day for more than an hour can impede and compromise your quality of sleep at night. If you have to catch the snooze during the day, ensure you keep it short, preferably just for 30 minutes. If you still get trouble catching sleep at night, consider cutting out daytime naps altogether.
6. Taking a Bath or Shower
Nothing gives you a refreshing, good night’s rest like a warm shower. Enjoying some warm, relaxing shower before taking a nap is one of the best-renowned remedies for better sleep. It helps relieve stress, refreshes the mind, and relaxes the muscles. It also drops your body temperatures, inducing you to sleep faster.
Enough cannot be said about why you should always get a comfortable, relaxing slumber every night. Your health and overall wellness depend on it. The above are just a few tips to help give your body the snooze it so much deserves at night.