A night of good sleep is essential for your mental and physical health, just like a healthy diet and regular physical exercise. Generally, quality sleep helps to optimize your overall health. While having a quality sleep can make your body to function correctly, some people have severe difficulties falling asleep in the night. If you’re one such person, you may be tempted to believe that there is nothing you can do about it. Luckily, though, there is so much within your reach to help you get regular good night sleep.
Provided you’re not suffering from a medical condition that requires the attention of a medical expert, there are many healthy habits and lifestyle choices that if you embraced, would help you overcome your sleep challenges.
Below are some of the habits that will work to help you sleep better, stay productive, and be more energetic during the day.
- Exercise During The Day
Exercising during the day has a lot of positive influence on the quality of sleep you get in the night. Daytime exercises play an essential role in increasing the amount of time you spend in your restorative stages of sleep. Light activities like walking are recommended as part of good daily habits for good sleep. It can take some time before you start realizing notable changes in the quality of sleep you get. However, remaining patient and focused on building an exercise lifestyle will result in better sleep, sooner rather than later. Maintain the time you set aside for exercise and stick to your fitness program. Even as you exercise, don’t do so shortly before bedtime, as that might compromise the quality of sleep you get. Therefore, you need to take relaxing, low-impact workouts in the morning or afternoons to promote good sleep at night.
- Be Smart with your Diets
Your diet plays a crucial role in the quality of sleep you get at night. That means you’ve got to be aware of the meals that can lead to sleepless nights and those that help promote good sleep. Caffeine and nicotine, for example, are known enemies of sleep, especially if consumed shortly before bed. Smoking just minutes to bedtime also has the potential of disrupting your sleep. Also, acidic and spicy meals are possible causes of heart-burns and, therefore, should be avoided at least two hours before bedtime. Alcohol may seem to make you relax, but it potentially interferes with your sleep cycle once you’re sober. Avoid sugary foods because they can pull you out of the restorative stages of sleep.
- Optimize Your Bedroom Environment
Your bedroom setup and background also influence the quality of your sleep. The furniture arrangement, lighting, temperature, and level of noise are all factors that can make or break the quality of your night sleep. Optimizing your bedroom environment into a quiet, relaxing, and enjoyable atmosphere that will soothe you to quality sleep can be helpful. Work on minimizing the amount of light and temperature in the room, as well as noise from devices like alarms and other external sources. Disruptive factors such as noise, heat, and light will not only cause poor sleep but also other long-term health issues.
- Relax Your Mind in The Evening
Having a pre-sleep routine can be helpful to make you relax. Besides improving quality sleep, relaxation techniques are also a standard treatment for insomnia. Things like a massage, listening to relaxing music, taking deep breathing and visualization, and listening to relaxing music are the best strategies to foster a good sleep at night. For older adults, a relaxing bath or shower can improve sleep quality. Ensure you get rid of bad thoughts before bedtime to prevent nightmares and stress that will interfere with the deep, restorative stages of your sleep. The relaxation methods may work differently on different people depending on lifestyle. Therefore, try one that will ideally help you fall asleep.
- Get a Comfortable Bed, Mattress, and Pillow
The quality of your bed and bedding play a significant role in determining the quality of sleep you get. While soft mattresses and pillows can help to prevent pain in various parts of your body, at times they may have a negative effect on the depth and quality of your sleep. If there is no medical reason to do otherwise, go for a mattress that is medium-firm to prevent frequent discomfort and sleep disturbances. Try orthopedic pillows instead of memory foam and feather pillows. Weighted blankets can also help to reduce body stress, hence improving sleep. If you love sleeping in your clothes, use the appropriate fabric that can maintain pleasant temperatures during your sleep. Choose sleeping materials that can allow you to adjust sleep positions known for giving good sleep.
While poor sleep can be frustrating, it can also impact negatively on your overall health. There is a risk of increased obesity, heart disease, and type 2 diabetes in both adults and children with insufficient sleep. Use the techniques highlighted above to help you fall asleep quickly and better. Quality sleep should be a top priority to people interested in having optimal health and well-being.