These past couple of years with health threats and financial stress all over the world, our sleep quality has drastically reduced.
We know that a good night sleep is not just a luxury, but a necessity. Naturally, when we are stressed, sleep can be hard to come by. A good sleep is important for our health. It can help us to feel better and perform better.
Apart from stress, there are many factors that affect the quality of sleep, such as the mattress we use, our bedtime routine, nighttime eating habits etc. Fret not! There are many things that you can do to help improve your sleep quality.
Avoid insomnia with the tips we have been put together here for your benefit. Below are some tips to catch sound zzz…s and forget about stress.
Take time for yourself before bed
A person’s sleep quality and quantity is affected by the quality of their pre-bed routine. It is important to have a relaxing time before bed in order to fall asleep faster and sleep more soundly.
A good night routine will help you get better sleep. Create a pre-bed routine with a list of things you enjoy doing before bed, such as reading an engaging book, meditating, or listening to music, or taking the time to look after your skin with organic skincare.
Turn off your electronics at least one hour before bedtime. The blue light from these devices can disrupt your natural sleep cycle and make it harder for you to fall asleep.
According to a study, using a white-noise machine to doze off is a good idea too.
Reduce caffeine consumption
Avoid caffeine after 3 pm if you want to get better sleep at night. The idea that caffeine is a stimulant is a myth. Caffeine only stimulates you when it’s in your system, and once it’s out of your system, it has no effect. So if you drink coffee at 8 am and then drink another at 2 pm, the 2 pm coffee will not keep you up later that night.
Caffeine is often consumed to stay awake or to help with focus during the day. But caffeine can actually make sleep worse by increasing the time it takes for someone to fall asleep and decreasing their total sleep time. So, even if you crave that cup of Joe, finish the cup before 3 pm.
Listening to soothing music before bed
Listening to soothing music before bed can help you get a good night’s sleep. Soothing music before bed can help you relax, slow your breathing, and even lower your blood pressure.
A study found that people who listened to soft music for 20 minutes before bed had better quality sleep than those who didn’t listen to any music at all. Listening to soothing music is one of many ways you can improve your sleep quality.
The right mattress and bed frame
A good mattress should be comfortable, supportive and durable. A bed frame for a split king mattress you have should provide adequate support to your body so you don’t wake up with back or neck pain.
The mattress material should be breathable and soft enough so you can have a peaceful sleep. The bed and frame need to be able to handle weight evenly so the mattresses don’t sag in the middle.
Keeping your bedroom cool and dark
If you are having trouble sleeping, it might be because your bedroom is too hot or bright. Here are some tips on how to make your bedroom more conducive for sleep.
Switch off bright lights, put away those electronics including your phone away. Use good quality curtains to block light from the windows.
Keep you air conditioner running at an optimum temperature, that is, it should not be too cold or too hot.
With these tips, your sleep will be easier and refreshing. Just like a baby 🙂 And this good sleep helps us to maintain a healthy weight, manage stress levels, and improve memory function.