5 Ways to Improve Your Sleep Quality
What feels better than waking up after a good night’s sleep? Not much!
We’re all very busy. We have to wake up and get a lot done throughout the day. Making the most out of your sleep time has a ton of benefits. It helps your recover faster, have more energy, and your life expectancy extends (among other things).
If you find yourself unable to get the recommended 6-8 hours, or if you don’t think you’re getting good sleep, check out these five tips.
1) Shut your screens off
In today’s world, we are surrounded by all types of screens of many different shapes and sizes. The blue light from these screens can have a negative effect on your circadian rhythm.
Your circadian rhythm is basically your body’s internal clock. It tells you when to wake up and when to fall asleep.
When you expose yourself to blue light at night, your body thinks it’s daylight. This can prevent you from falling asleep and decrease the quality of sleep you get.
Many devices have night mode features. You can also try turning the TV two hours before bed.
2) Set your room to the right temperature
Your body temperature has a huge impact on the quality of your sleep. If you’ve ever tried to sleep during the summer with no AC, you know how tough hot sleeping is.
Many studies have found that a lower room temperature will increase your sleep quality. The optimal temperature is around 70 degrees Fahrenheit.
3) Get clean
Nothing feels better than a warm shower before turning in for the day. It’s relaxing, and you feel the dirt of the day rinsing off.
A lot of studies have found that taking a warm bath or shower before sleep helps you fall asleep faster. If you don’t feel like getting completely wet, try washing your face and/or feet instead.
4) Go to sleep and wake up at the same time every day
Your circadian rhythm naturally sets itself to sunrise and sunset. Having a strict sleep bedtime and waking time can help you maintain good habits long-term.
A lot of people like to sleep in on the weekends, but this is a very important time to maintain your routine. Try not to go over an hour of extra sleep, or you may not be able to build a rhythm.
5) Invest in good pillows, blankets, mattresses
The average person will spend 229,961 hours – one-third of their lives – sleeping. Why not invest in quality things that will help you make the most out of this time?
Good pillows and mattresses can help you recover from strain more quickly. It may be expensive at first, but quality sleeping materials will last you a long time and be well worth the investment.
