Our overall health is highly affected by the amount and quality of sleep we get every night. Many of us are struggling to get the good night’s sleep that’s supposed to help us regain the energy we exhausted during the day and function properly in our daily lives. Poor sleep quality has a detrimental effect on our physical and mental health because as we sleep, our bodies literally recharge and repair our cells. If you think that you need to improve your sleep quality, then keep reading as this article will give you ideas to effectively improve the quality of your sleep at night.
Don’t Eat Late
The melatonin level and sleep quality are affected negatively by late snacks. What you eat and drink also can affect your quality of sleep. For example, carbs have an effect on your sleeping quality, especially if you eat meals that are low in carbohydrates as people who are on a low-carb diet enjoy better sleep than people who are not. On the other hand, drinking chamomile tea before going to bed can improve your overall sleeping quality.
Get a Comfortable Mattress and Pillow
A prominent study has shown that a new mattress can improve sleep quality by 60%. That is why most of us tend to sleep better in hotels. To get that hotel-quality sleep, the professionals at Eva recommend that you get a mattress that adapts to all body types and is allergen-free. Make sure to replace your mattress every 7-10 years for optimum comfort.
Work out Regularly
Another scientific study that has proven to improve a person’s quality of sleep is by exercising. We all know that different physical activities have a good effect on our body, however, if you want a good night’s sleep, do not exercise right before going to bed. Studies have shown that in insomnia patients, regular exercise had a stronger effect on the quality of their sleep than when they intake some of the sleeping capsules prescribed to them. Also, exercising can reduce anxiety by 15% and increase sleep time by 18%.
Take a Shower
Taking a warm shower before going to bed can improve the quality of sleep especially, in adults. In one of the studies, it has shown that if a person took a hot bath at least 90 minutes before going to sleep, the effect would be getting more deep sleep. If you’re too tired to take a warm bath or shower before bed, a foot bath would do the same effect as well so you have the option to follow which suits your preference best.
Be Consistent with Your Sleeping Times
Our bodies align themselves with sunset and sunrise, that is why staying up late can have a negative effect on our quality of sleep. Going to bed and waking up at the same time every day can improve the quality of your sleep too. Irregular sleeping patterns and staying up late result in a poor quality of sleep too. Therefore, setting a fixed time for going to bed and waking up a very important factor in having a good quality of deep sleep.
Avoid Long Morning Naps
Sleeping during the day has been proven to mess with our internal body clock and often results in poor sleep quality. On the other hand, taking a nap not longer than 30 minutes during the day can improve our brain functions. Therefore, if you already have problems with having a good quality sleep, you need to avoid long morning naps or if you really have to, try to make them a little shorter.
Improve Your Sleeping Environment
Considering you have followed a thing or two of the suggestions we listed earlier, there are still a few things you need to do before going to bed in order to improve the quality of your sleep. First, you need to keep the noise down in the room because any unusual or slightly loud sounds can make you feel irritated and fall asleep late. Make sure that your bed is dusted-off and comfortable, and last is to adjust the room temperature to a slightly cooler temperature depending on your preference as most people sleep better in cooler rooms. So, before going to bed make sure that your sleeping environment would help you have a good time sleeping.
Since our well-being, productivity, immunity, and emotional balance are affected by the quality of our sleep, getting a good night’s sleep every day should be one of our top priorities. Sleeping in a quiet, slightly cool room has proven to be an effective way to improve sleep quality, but some unhealthy habits and lifestyles can negatively affect our quality of sleep too. If you really want to improve your overall sleep experience, you have to be mindful of the activities you do before going to bed and take time to incorporate some of the ways we listed here in your routine. Although following these tips may seem difficult since you will need to change your routine and break some of the habits you’re used to, ultimately, they will help you sleep soundly at night, which, in turn, will reflect on the quality of your life.
