Summary:
How have you been sleeping lately? 2 out of 3 people would definitely think that they are not sleeping like they used to. Why? There could be so many reasons behind it. To counteract these issues, we’re sharing the ultimate tips to sleep better. Give it a read till the end.
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You spend almost 8 hours or ⅓ of a day sleeping. Have you ever thought about how sleep affects you? It’s not just about focus and energy; it's about your overall survival. Sleep hygiene matters and there are so many factors that contribute to it. While some of your habits and lifestyle have a positive effect, some are doing the opposite to your sleep.
With the advancement of modern technology, phones, tablets, and LEDs have also increased the exposure to blue light. This is the main reason why many experts and doctors recommend you not to use any electronic devices when you lie down to sleep.
Moreover, with increased remote work and financial difficulties, people spend more hours working. Such routines lead to sleep apnea, insomnia, and other health issues.
To sleep better, we’re going to share tips from sleep experts so you can experience the true meaning of restful sleep and get ready for every day.
1. Check Your Mattress
A lot of people who wake up with aches and pains, sleep hot, toss and turn, etc, are either sleeping on an old or wrong mattress. With so many options nowadays, it can be overwhelming to find the one that is actually made for you (and your body). Moreover, some mattresses tend to make you hot while sleeping which can be the reason why you’re waking up at night in sweat.
The best solution is to invest in a mattress that is made with built-in air vents that keep you cool and peaceful at night. We do have some mattress recommendations that you’re absolutely going to love.
The perfect choice for people who are suffering from osteoporosis spinal issues, and need the most support on the back, knees, and joints.
Made with high-quality spring and the most comfortable layers, this mattress ensures pressure relief, prevents motion transfer, and provides targeted support.
These mattresses provide personalised support so you and your partner can sleep without any disturbances.
Only for people who crave nothing but a luxurious and comfortable mattress at the end of the day.
2. Invest In New Bedding, Pillows, & Even A New Bed
Have you ever thought about why people check thread counts and buy high-quality bed linens? It’s not just about luxury and giving those Instagram vibes to your room. It's actually about investing in your sleep. There are so many factors that contribute to our sleep routine, and the environment is the key.
You can invest in some cool gel memory pillows if you’re a hot sleeper. These modern technology pillows are a real lifesaver, especially for those who sweat a lot. Isn’t that awesome? Moreover, you should go for high-quality and breathable bedding. Some of the best fabrics include silk, linen, cotton, bamboo, satin, and flannel.
Now, you might say, what’s wrong with my bed? Why should I consider a new one? Well, a change like this can definitely contribute to a better sleeping environment. And you’re absolutely going to love the options we have these days. Go for upholstered beds that come with and without storage. Or divan beds that come with a durable and upholstered bed base with storage drawers customsation.
No matter what you choose, these beds will provide the best support and foundation to your mattress, leading to better sleep.
3. Limit Blue Light Exposure
The main reason why doctors recommend to limit the use of electronic devices is because of the blue light they emit. This exposure reduces the sleep hormone called melatonin.
That’s why you’ll see many people suggesting not to use smartphones or laptops in your bed. That’s the place meant to relax and sleep, but a large amount of blue light emitting from your phone can be the reason why you can’t sleep and just feel like scrolling through your phone.
The best solution is to wear blue light glasses that can be worn during work, using your phone, and watching television. It’s not only an ideal choice for your eyes but also for your sleep.
4. Reduce Your Coffee Consumption
Caffeine is everyone’s best friend because it helps you to stay awake and improve focus and energy, especially during work. But it is also one of the biggest reasons why you’re not sleeping better. It is negatively affecting your sleep cycle and can even lead to insomnia.
The best thing that you can do for yourself is not take caffeine at least 7 to 8 hours before bedtime.
5. Avoid Long Naps In The Afternoon
Taking a nap during the day is something we all want. Especially those who’re working and need a few minutes of peace by closing their eyes. But what if you take a nap for 2-3 hours? That can impact your sleep at night.
Moreover, it can confuse your brain with the sleep clock. To counteract this issue, it is best to limit your naps or take short ones for improved sleep at night.
6. Take Supplements
It might be possible that you are following all these key points and still missing the joy of deep and uninterrupted sleep. In that case, the best solution is to consult with your doctor or take supplements.
Melatonin supplements are the best solution for people who cannot sleep peacefully at night. Moreover, there are some other supplements as well that contribute to a healthy body and your sleep cycle, like magnesium, zinc, omega-3 etc.
7. Alcohol Consumption
Drinking too much alcohol is the main reason why your sleep has become a mess. Just like everything, too much is always dangerous. And when it comes to alcohol, it’s not just a danger to your body but also your mind.
People who drink alcohol regularly and maybe too much can suffer from reduced melatonin, insomnia, sleep apnea, snoring, and other disturbances in their sleep patterns.
8. Avoid Late Night Eating & Drinking
Eating fast food and drinking soft drinks at night is one of the biggest reasons that affect your health and your sleep. Even if you think having a low-carb meal won’t do much at night, then you’re wrong. When you lie down, your mind wants to shut off and sleep.
But when you start eating snacks or a whole meal, it disturbs your sleep cycle. Moreover, you will feel heavier, and it can even cause acidity, blood pressure, and obesity.
9. Minimise Noise Or Use White Noise
Commonly, many people cannot sleep when there is any noise in the room. But some people actually prefer one. Noise, like rain, sea waves, wind, lightning, etc, is preferred by many people because it calms their minds.
For that, you can always use a white noise machine or play it on your smartphone. It will definitely help you release stress and anxiety and experience the best sleep possible.
10. Block Out Lights
A common thing that we all prefer while sleeping is a dark room where you can sleep peacefully. For day naps, you can install blackout curtains and shutters that completely block out all night.
Conclusion:
Want to sleep better? Well, now you can with our expert tips that will not only contribute to improved sleep but also a clear mind and healthy body. All these tips will result in having a positive lifestyle that will have a positive impact on your work and personal life.
FAQs
How many hours are recommended to sleep in a day?
7-8 hours of sleep is essential for a healthy mind and body that will allow you to enjoy your life, do daily activities, and keep up with your work.
Is it right to sit in bed all day?
Not at all. You should get out of bed instantly or maximum, after 10-15 minutes. Staying in bed all day would keep you dizzy and sleepy resulting in no productivity.