Sleep Quality – Avoid Turning, Tossing, And Endlessly Counting Sheep
There is nothing that is more frustrating than not being able to fall asleep, especially when you are tired. However, rather than spending your time being frustrated about how many hours you have got before walking up, try some of the tips below.
- Rethink Your Afternoon Cup Of Drink
An afternoon cup of drink (coffee, tea, soda) does hit the spot. However, what you choose to drink makes the difference between a sleepless night and sleeping soundly. What many people do not know is that caffeine stays longer in the body. As a matter of fact, it has been proven to stay in the system for more than 6 hours (of course, this will depend on a person’s body sensitivity). As such, it is wise to avoid consuming any drink (tea, chocolate, hot chocolate, and fizzy drink) that contains caffeine after 2 PM.
- Limit Alcohol Intake
Even though alcohol may make a person feel sleepy, it does dehydrate the body, which worsens the quality of sleep. This is why, after a night of drinking, a person will wake up in the morning feeling fuzzy-headed and sluggish. Also, you will find the need to wake up in the middle of the night to go to the washroom. It does also make snoring worse. For this reason, you should avoid alcohol drinks before bedtime.
- Physical Activity
Physical activity does not only make a person feel better, but it is a great way to improve the quality of sleep. Sleep experts recommend spending some hours of your day doing physical tasks. It does not matter if it is gardening, walking, walking the dog, or working out; any physical activity does help improve sleep quality. That is because physical activities connect the mind and body, which helps diffuse stress.
NOTE: Do not exercise late in the evening. This is because late-night exercises increase body temperature, which releases adrenaline. As such, you will not be improving your sleep quality, but making it worse.
- Comfortable Sleeping Space
This tip is all about your bedroom. Creating a comfortable sleep space does help improve sleep quality. A comfortable bedroom should be dark, comfortable, and quiet. Also, consider investing in high-quality sleeping products. A mattress (like this from mattress firm), breathable sheets (like this), and supportive pillows (such as this) can make a big difference.
- Keep Away All Electronics
Did you know that smartphones, laptops, phones, and computers affect a person’s sleep quality? YES! That is because the light from electronic devices contains blue light, which affects a person’s circadian rhythm. When your optic nerves detect blue light, it tells your brain that it is still daytime. As such, going to bed with an electronic device will make it hard for you to fall asleep. If you cannot avoid using your phone at night, consider downloading a blue light filter.
- Sleep Pattern
It is also wise to create a sleep pattern. In other words, try as much as possible to go to bed at the same time and wake up at the same time; every day. This is a technique that takes advantage of a person’s habit. Our minds are really good at maintaining habits, and doping this may improve your sleep quality. Infarct, you may want to create a pre-sleep routine, which may be an hour before bed. You should take that time to relax and unwind. Take that time to do your favorite things, such as reading a book or something.