It’s no secret that getting a good night’s sleep is essential for feeling your best the next day, but did you know there are right and wrong ways to sleep? If you’re not getting the most out of your slumber, read on for tips on how to sleep the right way.
Get into a comfortable position
The position you sleep in can affect your mood, energy levels and ability to focus the next day. If you sleep on your stomach with your head turned to one side, for example, it could cause headaches and neck pain the next day. Sleeping on your back might feel more relaxing initially, but if you experience back issues this position can aggravate them and leave you with pain and stiffness.
Try sleeping on your side, without a pillow between your knees, to reduce back discomfort and wake up feeling refreshed.
Make sure you have a top-class mattress
A good night’s sleep starts with a comfortable mattress that keeps you cool during the night so you don’t wake up drenched in sweat. If you’re not satisfied with your current mattress, consider investing in a quality one that’s made to be comfortable, supportive and cool. You can check out Matress Matress for the best selection of mattresses.
Dim the lights
It’s recommended that we sleep in a completely dark room to get the most restful night of sleep possible. If not blocked by heavy drapes or a closed door, light from streetlamps and inside lights can disturb your sleep. It’s best to turn off all of the lights in your bedroom before you go to bed, including clocks and phones with glowing screens.
Use your bed only for sleeping
If you use your bed for many activities besides sleeping, such as reading or watching TV, you will not improve your sleep quality. Other activities can interfere with your ability to fall asleep easily and stay asleep through the night. It’s best to get into the habit of using your bed only for sleeping.
Create a quiet, relaxing space
If you sleep with noise in your bedroom such as traffic or loud neighbors, try wearing earplugs and creating a completely dark and quiet room to improve the quality of your rest. If there is too much noise where you sleep, it can affect your sleep and make you feel groggy the following day.
Limit your caffeine intake
If you want to get a good night’s rest, limit or eliminate caffeine from your diet after lunchtime. Caffeine is a stimulant that can prevent deep sleep and leave you feeling less relaxed when trying to fall asleep.
Make sure not to consume other products that contain caffeine, such as chocolate and energy drinks, before bedtime.
Exercise can help you sleep better at night by improving the quality of your rest and reducing stress levels. It also improves heart health and boosts energy in the daytime when you need it most. The best time to exercise is usually in the morning or early afternoon, not in the evening.
If you decide to exercise in the evening, make sure to give yourself plenty of time to wind down. Otherwise, the adrenaline rush can affect your ability to fall asleep and stay asleep.
Keep a regular sleep schedule
It’s best for your physical and mental health to sleep at the same time every night, including weekends. Try not to go to bed too early or too late, because this can result in poor quality of sleep. If you must deviate from your regular sleep schedule, try to gradually adjust your wake-up time so you can get enough rest before work or school.
Nap whn necessary
If you feel extremely exhausted during the day and need a quick boost of energy, try taking a power nap. A short period of sleep is beneficial if it’s in addition to eight hours of sleep at night. Avoid taking a nap for more than 20 minutes, or you may feel even more tired after waking up.
Don’t watch TV or use electronic devices in bed
Research shows that the more time you spend in bed watching TV or using electronic devices, the less likely it is that you’ll fall asleep at night “and get the most restorative sleep possible.” If you struggle to fall asleep at night, consider creating a relaxing pre-sleep routine by dimming the lights and listening to soothing music or an audiobook.
One of the worst things you could do for your sleep health is watching YouTube or scroll through social media in bed. If you can’t fall asleep right after your head hits the pillow, get up and do something relaxing instead of staying in bed frustrated.
Take time to relax before going to sleep
If you’re having trouble falling asleep, try to turn off your active mind and shift into a more relaxed state. Allow yourself to be open and receptive to the possibility of sleep before getting under the covers. Spend time doing things you enjoy such as listening to music or taking a soothing bath.
Avoid emotionally charged activities like intense phone calls or heated arguments prior to bedtime.
It is important to have quality sleep. Quality sleep improves your health, helps you lose weight and can even help with depression symptoms. Try some of these tips that will hopefully make it easier for you to get a good night’s rest or improve the quality of your sleep if you are already doing well in this area.