If there’s one thing that all of us need, it’s quality sleep and a lot of it! Of course, we shouldn’t end up oversleeping, but having at least seven to nine hours a day is optimum for both physical and mental health. Unfortunately, not everyone has the luck in sleeping peacefully as others do!
If you find yourself tossing and turning all night long, then this can be a sign you need to evaluate your sleeping habits. To learn more about how to get better sleep, read on! I’ll be showing you my top tips to have you sleep straight and wake up more energetic.
Effective Tips to Improve Your Sleep Quality
Sleep is one of the most crucial aspects of life to maintain our health. Not only does it help give us energy, but it’s also known to control our weight, reduced pain, increase our concentration, and more!
For those who toss and turn all night, try out these tips:
1. Eat and Drink Right
This is an obvious tip that many forget to follow. What you eat can also affect your sleep, as well as when you eat it!
I highly recommend that you still get a fair share of your fruits and vegetables, opting for food that can help calm you down for sleep. Cheese and crackers, dairy, and even nuts can affect your body positively for rest. Avoid any form of alcohol, caffeine, or other bad vices three hours before bedtime, as this causes lack of sleep.
2. Have a Good Bedtime Ritual
Your body gets used to a certain routine, which is why you need to have a bedtime ritual. That way, your body gets used to the ritual, signaling that it’s time to relax and head off the sleep. A warm bath, meditation, and/or listening to relaxing music while in bed works.
Do NOT add in the television, phone, or computer to your bedtime routine. In fact, avoid it and other stimulating activities, like reading books. This actually keeps you awake throughout the night!
3. Get Enough Exercise and Activity
Did you know that morning exercise can energize you throughout the day and wind you down better come nighttime? That’s why it’s best that you get enough exercise daily, about half an hour of moderate-intensity, or to get yourself moving and walking more throughout the day.
However, avoid exercising too close to bedtime, which may actually hinder your sleep because of the adrenaline pumping right after your workout routine. Morning to early afternoon is deemed best, may it be running, strength training, brisk walking, or whatever suits you best!
4. Have a Good Sleep Environment
If you had to sleep on a cold floor with extremely bright lights, will you be able to sleep soundly, or at all? I don’t think so. Your body needs to have the environment conducive for sleeping, from the temperature down to the bed’s softness! Follow these tips to improve your bedroom:
Dim the lights an hour before sleeping to let your body know it’s time to wind down. As much as possible, switch it off and sleep in complete darkness.
Set a room temperature of about 30-67 degrees F, which is optimal for sleeping cozily.
Declutter your entire bedroom, making sure there are minimal messes and that it smells and looks great. No one wants to sleep in a messy room!
5. Do You Have a Sleeping Disorder?
Is your lack of quality sleep caused by sleep apnea? Then you may have been prescribed to use a CPAP machine from Easy CPAP, which regulates your breathing to stop snoring and other dire symptoms. While it’s helpful in keeping your breathing stable, it’s quite uncomfortable, causing a lack of proper sleep. Here are ways to remedy that:
Use your CPAP mask throughout the day in short periods and make it a part of the bedtime routine to adjust easier
Create small adjustments until you found the perfect and comfortable fit. Ensure that the mask is your size and fits snugly, not too tight or loose.
If you have a dry mouth, nose, or throat, get a humidifier and use a saline spray to ease the dryness and nasal congestion
Wrapping It Up
Who knew sleeping can be such a chore and frustrating task? Not to worry, as these tips can have you sleeping STRAIGHT and in deep sleep mode without the interruptions. But remember, if you still can’t sleep well regardless of these tips, then it’s best to seek professional advice for medication or therapies needed.
I hope this list of effective tips to improve your sleep quality helped you out! So don’t wait any longer and begin following these tips to sleep soundly every night.
If you have any questions or want to share your tips and experiences in sleeping better, then comment below! Your thoughts are much appreciated.