How you sleep is more important to your health and well-being than you might think. Here are some tips on how to make your nightly routine higher in quality
As the saying goes, sleeping on the wrong side of the bed can indeed influence your mood. However, when it comes to sleep, it’s not just the position that matters, but also the overall quality of it. And it’s not just your mood that is negatively impacted by poor sleep. According to research, low-quality sleep affects both psychological well-being and metabolic public health. That’s because healthy sleep is a biological necessity for optimal cognitive functioning, mental health, and cardiovascular, cerebrovascular, and metabolic health.
If you are encountering sleep difficulties and can feel the ramifications affecting your daily life, then these tips can help you develop better sleep habits. However, keep in mind that factors like untreated sleep disorders could be what’s causing your difficulties, so it’s also best to get medical help to develop a personal approach to your problems.
Invest in your bed
One tip we live by is investment. Higher-quality mattresses and pillows are being developed every day to accommodate people’s specific issues like back problems, so you should do your research and find out if what’s lacking in your nightly routine is a bed specific to your needs and preferences. For this, you can look into brands like Dunlopillo and Emma Sleep to find what’s most comfortable for you.
Turn off the lights
Similarly, your lights factor into your bedroom environment. The ambiance should be cool and comfortable, with all the lights dimmed to ensure good sleep since bright lights can disrupt your circadian rhythm. Blue lights in particular have been found to decrease athletes’ sleep quality and sleep duration as well. You should also shut off your TV and smartphone since these can keep you from a peaceful slumber.
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Schedule, schedule, schedule
It’s also important to schedule your bedtime and morning routine. This way, you can train your body to sleep a minimum of seven hours a day. When it comes to your schedule, you should also consider what time you eat dinner because nocturnal eating could contribute to your poor sleep quality. Consider as well when you will last drink coffee or alcohol because such beverages can affect sleep quality, especially mere hours before bedtime.
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Optimize your lifestyle
Unsurprisingly, your diet and physical activity matters, too. For one thing, exercising during the day can help you fall fast asleep at night. And, according to research, a diet rich in fruits, vegetables, and whole grains can increase sleep quality, while the opposite is associated with poor sleep quality.
Try meditation
Sleep meditation, or beditation as many call it, is a mindfulness practice you can do to wind down and prepare for bed. This way, you can remove distractions long before you rest and instantly feel ready to sleep. Besides guided sleep meditations, you can listen to soft music or a podcast to help you relax and keep your anxieties from disrupting your sleep.
