Photo by Lux Graves on Unsplash
Some people can sleep anytime and anywhere and don’t even need a good sleeping place. Their quality of sleep would be the same as if they were on a luxurious bed with pillows under their heads. And then, some could hardly sleep even if they feel exhausted –they always need something to make them feel comfortable enough for them to snooze. If you fall into the latter group of people, you will find these tips extremely helpful
Make Your Bedding Soft And Comfy
Another thing you should check out here would be the quality of your bedding. Sleeping on dainty, silk sheets might feel wonderful but it can cause health problems because they are too delicate to handle any sudden movements. Softer fabrics like bamboo, cotton, and flannel are great for those who sleep on their sides especially because they won’t cause as much pain when you roll around. If you are looking for hypoallergenic and highly breathable sheets for your bed, check out this bamboo sheets option and find out more about what they can do for you. These materials are known to keep moisture away from your body so you’ll be less prone to getting fevers and rashes because of the lack of sweat retention.
For those who have trouble falling asleep because they feel too hot or cold underneath their blanket, you can go for flannel sheets. They are thicker than other types of beddings which makes them perfect for winter nights when it’s too cold outside, but flannel is also breathable so you won’t suddenly break into a run just because you’re feeling sweaty under the covers. If that happens, then check out this 100% cotton option instead –they are thin enough not to trap heat inside your sleep space even if it’s still chilly outside.
Create An Environment That Is Sleep-Conducive
Light, whether from a streetlight or your phone, can disrupt your natural sleeping rhythm. You might have to invest in thicker curtains for better soundproofing and darker shades if the light is a problem for you. Also, make sure it’s not too hot or cold –turn on the heater/aircon or open the window if necessary. Minimize any noise as much as possible –you can even use a fan to produce white noise so that you will be able to hear less of what goes on around you. In case you are sharing a room with someone, it might be a good idea to invest in earplugs. Also, have in mind that some people are sensitive to smells, so if you are that type of person, try to avoid scented candles or incense.
Stick To A Routine
Sleeping at different times every day will cause you to have trouble sleeping or to wake up tired even when you go to bed at a seemingly acceptable hour every night. Try going to sleep around the same time so that your body clock will adjust accordingly – you’ll find yourself able to sleep just fine without much effort on your part. This tip also applies if you have been doing shift work for a long period – your body won’t know when to sleep and when not to. You can also try to follow the sleep cycles of 90 minutes in length if you are the type who has trouble sleeping even in total darkness. This will allow your body to sleep deeply, which is another thing you should aim for.
Exercise Every Day
Some people would probably never think of this, but exercise can indeed provide both physical and mental benefits. When it comes to sleeping better, exercise will help you fall asleep faster by increasing the blood flow in your veins –the more oxygen-rich blood they are supposed to carry, the better. It’s also good for reducing cortisol levels (a stress hormone) that are known to cause insomnia if they are high for long periods. You don’t have to get into a tough workout routine either –just take brisk walks daily or do some light exercises at home until you feel tired enough to sleep well.
Don’t Overindulge In Caffeine
People seem to have a mistaken idea that caffeine can help them stay awake and be more productive during the day. But in fact, it reduces your sleep quality by making you toss and turn in bed for hours before you finally get tired enough to sleep. If you must drink coffee or tea, do it 3-4 hours before going to bed but not much after that because it will accumulate in your system and disrupt your sleeping patterns even if you feel fine at first. You might also want to try decaf green or white tea instead of black tea –they don’t contain high levels of caffeine so they should make for a better replacement.
Improve The Quality Of Your Sleeping Position
A lot of people now know about the importance of sleeping on your back…but it is important not just because it keeps your spine straight. There are different kinds of sleepers – some tend to roll around a lot, while others stay in one position for most of their slumber. While rolling around might seem harmless at first, you should try to stop doing that because every time you move onto your side or stomach, it can disrupt your sleep quality by causing you to wake up briefly so that you could adjust yourself comfortably again. It also puts pressure on certain parts of your body which will cause them to hurt after a while if left untreated.
On the other hand, staying stationary for hours on end doesn’t do good to your body either. Doing so will leave you feeling exhausted when you wake up in the morning because of the lack of movement which is essential for your muscles and joints. So try changing your sleeping position at least once every few hours, or when you start feeling restless in bed.
Photo by Lux Graves on Unsplash
Use The Right Pillow
If you’re having trouble falling asleep and staying asleep due to neck pain and stiffness, it could be a sign that your pillow just doesn’t suit you anymore! Pillows that are too hard or too soft can cause serious sleep problems if they aren’t replaced regularly –you might find yourself waking up with a stiff neck instead of feeling refreshed after 8 hours of blissful slumber. It’s also best to avoid using thick pillows because they can cause your neck to bend unnaturally. A simple remedy for this is to fold a towel and place it under your pillow so that your head isn’t too high up when you sleep on the side. You should also replace your head pillow every few months or so if you don’t want to experience pain in the morning!
As you can see, there are a lot of factors that come into play when it comes to getting quality sleep every night. If you take note of the tips discussed in this article and apply at least some of them in your life, you can be sure to get a good night’s sleep every single day!
