Lack of sleep and the difficulty of falling asleep is not something that sufferers take lightly. Losing precious hours of sleep during the night affects productivity during the day and may even contribute to health problems down the road. Fortunately, there are a number of simple tips you can do to improve your sleep quality. Read on to learn more.
Follow a sleep schedule
Adults need an average of 7 hours of sleep a night. To do this, you need to go to bed at the same time every night and be consistent about following this schedule until your body has adapted this sleep-wake cycle. On the weekends, try not to deviate from your set sleeping schedule to avoid disrupting your natural sleeping cycle.
Choose what you eat or drink
What you eat or drink can affect your ability to fall asleep. Eating a large meal or drinking too much before bedtime can lead to discomfort or frequent trips to the bathroom, keeping you up past your bedtime. Experts recommend avoiding drinks with caffeine, nicotine, and alcohol. Nicotine and caffeine are stimulants. Alcohol may make you drowsy but it can disrupt sleep later in the evening and can ruin the quality of your sleep during the night.
Create an environment that is conducive for sleeping
A cool, dark, quiet room is best for sleeping. Use curtains to block out street lights and other distractions from the outside. Lower the temperature a few minutes before you go to bed by turning on the AC, using a fan, or opening windows, avoid electronic devices before going to bed and use earplugs if there is excessive noise coming from the outside.
While strenuous exercise a few hours before bedtime is not recommended, getting a few minutes of physical activity can help your body settle down and sleep better during the evening. Do relaxation techniques like meditation, stretching or yoga to promote better sleep quality and help you fall asleep faster.
Get up and read
If you can’t sleep when you desperately want to, staying in bed tossing and turning until the sun rises won’t help. You’ll still be a sleep-deprived mess during the day. You need a solid few hours of shut-eye at the minimum which you can’t-do if you force yourself to stay in bed. If it’s already hours past your bedtime and you still are not sleepy, get up, go to the living room or your study and read a book. Doing a non-sleep related activity can help activate your sleep drive and promote sleep as soon as you return to bed.
Get out during the day
Getting some sun during the day reinforces your circadian
rhythm and helps your body ease into its natural sleeping patterns when the evening comes. Get some sun early in the morning to get the best of the sunlight.
Deal with your stress before bedtime
Stress is one of the biggest culprits when it comes to sleep deprivation. To reduce stress, improve your ability to deal with stressors through meditation, journal-ling, or therapy. Being proactive by getting organized, setting priorities and planning for the next day can also help clear your mind of anxiety and enhance your ability to sleep better.
Pick a good mattress
Comfort is key to a good night’s sleep. If the bed is too soft, too lumpy, or too hard, you may experience discomfort during the night that could prevent you from getting the rest you need. The Nolah bed-in-the-box foam mattress is a great example of an affordable option that is designed for comfortable sleep. The mattress is designed with a proprietary Air Flow foam that keeps the mattress cool. It also has a second layer made of Avena foam, a Latex-like foam that is firm and has more bounce than memory foam. This creates a mattress with a good bounce for support without being too hard or stiff.
Struggling with sleepless nights? Follow the simple tips above and see how you can improve the quality of your sleep. Get started by looking at Nolah mattress deals online. Go to their website where you can find a Nolah mattress coupon for 10% off. Once you have created a space conducive for a good night’s rest, you can start enjoying quality nighttime sleep and improve your overall quality of life in no time.