Acquaring quality and restful sleep is vital for your overall health. Research shows that enough and restful sleep rejuvenates your brain cells and helps your body grow healthier and stronger. It is also a good way of alleviating stress-related disorders. Good sleep has also been proven to significantly increase your life expectancy as well as making you a happier person. You need a comfortable and relaxed atmosphere as well as a comfortable bed with nice and soft memory foam pillows to start with. Here are other five additional tips that can help you enhance your sleep quality.
- Create a Good Sleep Schedule
Often times, we sleep at different times depending on our plans or the night’s activities. You might be following a show late into the night or maybe be working late. There are times we just come home tired and sleep very early. These irregular patterns of sleep confuse your body’s natural clock. You should develop a regular pattern where you sleep and wake up at set times. You will find with time that you will not even need an alarm clock since your body will get used to the routine making your healthier.
- Take Time to Exercise
Exercising not only makes you sleep better, but it also improves your mental and physical health. Studies show that those who exercise on a regular basis improve their sleep quality by 65%. When you exercise, your body gets tired and seeks to rest naturally rather than forcing yourself to sleep. You will fall asleep easily and wake up feeling better if you develop a regular exercise routine.
- Watch Your Diet
The food you eat as well as the amount affects the quality of your sleep. Avoid caffeine and other stimulants if you want to get a good night’s sleep. Caffeine and nicotine will keep you awake for the better part of the night and when you finally manage to sleep, it will be very restless. You also wake up too tired due to tossing and turning trying to sleep if you use these stimulants. Avoid also taking heavy meals before you go to sleep. A lot of food has your digestive system overworking preventing you from sleeping. Try and take light meals comprised of vegetables and fruits and without starch if you can.
- Have Some Bedtime Rituals
The saying, habit is a disease couldn’t be truer. You can develop some positive habits and make them your bedtime rituals. These are activities you do to induce yourself to sleep. You can choose to listen to some soothing music or develop a habit of reading a book. You can take a warm bath or do some yoga just to help your muscles relax and enable you to drift into a relaxing sleep.
- Create a Sleep Enabling Environment
Your bedroom should be the most comfortable place if you want to get quality sleep. It should be just dark and silent as well as clean and fresh. Avoid stuffing up your bedroom with a lot of stuff to ensure proper circulation of air. Your bedding should also be clean always and if you can, leave your windows open for proper circulation of air.