Sleep quality is important and if you’re not sleeping well, it won’t matter how long you sleep. So, how do you improve it – these tips will suggest some great ways to do so.
Make It A Priority
Sleep plays a crucial role in one’s health and wellbeing. For this reason, you need to start developing habits that promote sleep. Simple lifestyle changes and informing your loved ones (or roommate) that you take sleep seriously can help you start on the right track. Making sleep a priority shouldn’t be too much a task.
Have a Bedtime Routine
Learn to go to bed at set times. Establishing times when you should be in bed, and sticking to the routine should help your body adapt to it, hence improve your sleep quality. According to the American Academy of Sleep Medicine and Sleep Research Society, the average person should get at least 7 hours of sleep. This, however, varies from one person to the other.
Create The Perfect Environment For Sleep
Consider creating just the perfect environment for sleep. Invest in blackout curtains where possible, position the bed away from the windows, and use eye masks if there’s too much light in the bedroom. The bedroom needs to be quiet as well.
If living in a noisy neighborhood, a white noise machine or a water feature might come in handy in masking these noises. Be sure to turn off all electronic devices, and put your phone in silent mode before jumping on your bed. If you have a loft bed, leave all these items below you and away from your hands, so you can get a good sleep without distraction.
Set Lower Temperatures For The Bedroom
The bedroom should neither be too warm nor too cold. Sleep therapists recommend lowering bedroom temperature to around 65 degrees Fahrenheit. A slightly lower temperature in the bedroom is known to promote sleep.
Put In Some Physical Exercise
Regular physical exercise helps get the blood moving and also improves your level of alertness. Unknown to many, physical exercise makes you sleep better at night. You only need to exercise during the morning hours and not too close to your bedtime.
Only Have A Light Meal Before Bedtime
Heavy meals just before bedtime is a recipe for disaster and sleeplessness. Some of these foods may cause bloating, heartburn, and a sudden spike in blood sugar levels. To avoid this, only have a light meal several hours before going to bed.
Get Some Sunshine
Make it a habit of basking in the morning sun. This helps regulate your circadian cycle hence easier to fall asleep when you need to. If you can’t seem to get any sunshine (during winter) a light-therapy box might come in handy as well. Taking a morning walk during summer (no sunglasses) should help as well. According to Dr. Quan, these simple acts go a long way in promoting sleep quality.