It’s easy to overlook our needs regarding sleeping amid all the rush and stress of our modern lives. However, health specialists advise that those hours you’ve stolen from your body’s rest can have severe consequences down the road. If you feel like you need to improve the quality of your sleep, this article is for you.
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There are so many duties to meet during the day that sometimes we feel that a day just doesn’t have enough hours for everything. Since we can’t mess with the clock, we mess up with our sleeping routine. Turns out it’s a bad and counter-productive choice, as health specialists point unanimously.
Poor-quality sleeping leads to unproductive days when you’ll feel exhausted and unable to focus properly on your usual tasks. Badly-slept nights also affect your mood, making you feel stressed all the time. Such stress leads to overproduction of cortisone, which is linked to obesity and skin ageing.
…And Don’t Let the Bedbugs Bite!
Selecting the right mattress for a decent night of sleep is essential. Consider your sleeping position, height, and body weight before making a selection. Additionally, remember they should be replaced every six to eight years. Old ones can worsen conditions like asthma and allergies.
There are quite a few tips that you can apply to have a better sleeping quality, which doesn’t involve any kind of medicine or royal beds.
Our bodies work better with steady routines. Specialists agreed that we should sleep around seven hours per night, on average. Yet, it isn’t enough to ensure quality testing. It’s also vital to sleep and wake up around the same time every day, so your body knows what to do when that time arrives. Don’t count sheep for too long, though. If you’re still awake after 20 minutes in bed, do something relaxing and try again later.
Mind Your Meals
Going to bed too full or too empty can disturb your sleep. Large and heavy meals before bed will make you feel uncomfortable and result in poor sleeping. Stimulants like caffeine, nicotine, or alcohol can also have a negative impact on your rest.
Your bedroom should be a dark and quiet place, away from external noises or flashing lights. Smartphones and tablets are also proven to emit a certain kind of light that keeps us alert during bedtime, with obvious consequences on sleeping quality.
Scrap the Long Nap
You now know that habits matter a lot. So, quit that mid-afternoon nap. If you can’t, limit it to 30 minutes tops. Otherwise, it can mess up your night of sleep. If you usually work through the small hours, a nap later in the day might not be a bad idea.
Exercising is another great way to ensure sound sleep at night. Apart from the obvious health consequences of exercising regularly, it can also increase the quality of your rest. Avoid doing it before bedtime, though.
Refrain from making a balance of the day in mind while trying to sleep. Even more so, avoid thinking about the next day’s obligations. Doing so can trigger anxiety and keep you awake for longer than you’d wish. Consider meditation and breathing exercises for emptying your mind and relaxing before falling asleep.
Take care of your sleeping routine, as it can affect your daily life. Choose your mattress carefully and create a peaceful environment for a proper night of rest. Your sleeping quality should improve significantly with the tips presented in this article. However, you’re still facing sleeping problems, consider seeking medical advice.