Sleeping is one of the biggest necessities for human beings. It goes beyond feeling energized. As concluded in different studies, poor sleep can influence your body in a negative way, cause hormonal disbalance and slow down your metabolism, as well as compromise brain function, prompt weight gain and increase the risk of diseases.
The importance of a good night’s sleep can’t be overstated. However, today’s busy lifestyle doesn’t leave a lot of time of lay-ins. In fact, more and more people are getting less and less enough quality sleep.
While it is not always possible to have a full 8-hours sleep, there are still several things you can do to make the best out of your time in bed!
- Get a High-Quality Mattress
Have you ever stayed in a fancy hotel and felt energized and full of positive energy after you woke up? Thank the mattress!
A study found that sleeping on a good quality mattress can reduce back pain by even 57%!
So what was the last time you got a new mattress? If it has been over 6 years, then it is time for an upgrade! Choosing the right mattress is a subjective thing, so make sure you do good research and make an investment in a one that’s durable and made out of good materials. To help you out, here are some discount codes on mattresses that you can use and save money!
2. Establish a Sleep Pattern
Our bodies have something which is called the circadian rhythm. In simple words, it’s your internal natural clock that tells your body when it is time to go to bed so it can release melatonin – the hormone that makes you feel sleepy.
Having an irregular sleep pattern confuses your body. This is the reason why people who work on changing shifts have great trouble in the first few days after introducing a new bedtime. When your body gets used to a sleeping pattern, it would like to stick to it.
Going to bed and waking up at similar times every day will contribute to quality sleep. After a few weeks, you will start feeling sleepy every day at a similar time, and chances are, you won’t even need an alarm to wake up in the morning!
3. Let the Sunshine In
Your circadian rhythm knows that when it’s bright, you shouldn’t be sleeping. That’s why exposing yourself to sunlight is advisable for a good night’s sleep.
Your body will be able to make a clear distinction between when it is sleeping time and when it is working time. In fact, a study found that insomnia sufferers who were exposed to a fair amount of sunlight or bright artificial light during the day had a great impact when going to bed – the time they needed to fall asleep was decreased by 83% on average!
4. Put Your Gadgets Away
While light during the day can be beneficial, being exposed to bright light during night time can have negative effects on your sleep. The biggest offenders here are our electronic devices such as smartphones, laptops, and TVs that emit blue light.
We live in a time when it’s impossible to get rid of our gadgets. However, something can be done, luckily!
Wearing anti-glare glasses while using such devices can stop the blue light tampering with your body’s melatonin production. However, for even better results, try not to use your smartphone or laptop at least two hours before going to bed. And more importantly, don’t take your phone to bed!
5. Sweat It Out
It is no secret that exercise is highly beneficial for your body and for your well-being. As it turns out, exercise is also connected to having good quality sleep.
Doing physical activity increases alertness and makes your body release adrenaline. While you are exercising, your body’s temperature increases. When you finish, your body gradually cools down. This change in body temperature makes you feel sleepy, plus, by sweating it out you are letting go of the stress and use stored energy. According to a study, exercising can cut the time it takes to fall asleep by half!
Still, don’t to exercise late at night. The effects of adrenaline need time to wear off, so if you exercise just before you go to bed will cause your trouble falling asleep since you will still be at a state of alert.
Sleep hygiene is important in order for you to get the best out of your time awake. Instead of going to work every day and daydreaming about the time when you get to go to bed, use these tips to improve not only your sleep but your life as well. Set your bedroom in a way that will help you relax additionally and wrap yourself up in your duvet!