There is nothing more important for your mind and body than to get a good quality sleep. Quality sleep can improve concentration and productivity throughout the day. It also makes you more likely to have improved athletic performance. A good night’s sleep is crucial for stress and anxiety management as it allows your brain to rest. According to research, those who have a poorer quality of sleep are more subject to strokes and heart disease. Poor sleep is also linked to depression; it is also noticeable that when you’ve had good quality sleep, you wake up in a good mood and vise versa. Better sleep quality is also associated with improved immune functions, decreased inflammation risks, and better emotional and social interactions. The benefits of good quality of sleep are endless. This is why you should read through this article to find out what you can do to improve your sleep.
Get In Sync
The best strategy to obtain better sleep is to get in sync with the natural sleep-wake cycle of your body. This promotes constant refreshment and energy; minor alterations to your sleep schedule can disrupt your energy flow. Training yourself to go to bed and wake up at the same time every day helps your body set its own biological clock and regulate it so that you get optimal sleep quality. Make sure that you choose a bedtime during which you feel most tired in order to avoid tossing and turning in bed. In time, you will automatically wake up with no alarm clock when you have gotten sufficient hours of sleep. If you notice that you still need to set an alarm to get up, then you need to go to bed earlier. Sleeping-in during the weekends can have the same effect on your body as a jet-lag. If you have to stay up late, get up early and then nap during the daytime. If you need to nap throughout the day to restore your energy, try to limit nap time to 20 minutes in the afternoon.
Your Mattress Matters
The right mattress can have a significant effect on your quality of sleep. If you sleep on an uncomfortable mattress, you can build up a great amount of stress on your mind and body. Sleeping on uncomfortable mattresses for a prolonged period can increase tension and anxiety. Besides, sleeping on the wrong type of mattress can cause a misalignment in your body and thereby resulting in pressure points. The Saatva mattress reviews suggest that you invest in a comfortable mattress to relieve your body of pains and maintain a healthy sleep posture. Even if you get undisrupted sleep for adequate hours, but your mattress is uncomfortable, you will feel tired in the morning. Good mattresses will leave you energized and elevate your mood in the morning.
The environment in which you sleep plays a huge role in the quality of your sleep. A peaceful bedtime environment and routine are needed to signal your brain that it is time to go to bed. If the environment is not suitable for a restful sleep, your brain will remain alert. Make sure to keep noise and light levels low or eliminated. Avoid using your phone or checking your social media as you lie down in bed, getting ready for sleep. The bright light from your phone and all the browsing activity will stimulate your brain. The ideal sleep temperature for most people is around 18° C or 65° F. A room that is too hot or too cold can disrupt the quality of sleep. Make sure that the temperature is just right with sufficient ventilation. Try to avoid using your bed for activities such as eating, watching TV, working, or studying so that your brain associates your bed with the concept of sleep.
Getting Back to Sleep
Everyone is susceptible to waking up during the middle of the night. You may get frustrated or feel stressed if you have to wake up early the following day. However, to ensure that you get a restful continued sleep, you should learn how to calmly deal with the situation. The first and the hardest thing to do is avoid stressing about being unable to go back to sleep. This will only encourage your body to remain awake. Focus on your breathing pattern, and try to breathe in and out slowly. If you find yourself awake for 15 minutes, do an unstimulating activity. While keeping the lights dimmed, try reading a book. Avoid wandering around, checking your phone, or watching TV. It can be easy to slip back into the worry and anxiety cycle once you’re awake. To avoid cueing your mind that it’s time to wake up, postpone thinking to the following day.
Getting a restful goodnight’s sleep is important for numerous reasons. The effects that quality sleep hours have on the brain and body are brilliant. While it can be hard to avoid feeling tired and fatigued each morning, slipping into healthy bedtime habits surely will help you feel refreshed and energized. With a perfect sleep environment, comfortable mattress, regulated sleep hours, and learning how to go back to bed during the middle of the night, your sleep will be greatly improved.