The key to a happy, productive, and healthy life is, of course, the quality and duration of our sleep. A good night’s sleep is as important as eating healthy or exercising regularly. Poor sleep, or not sleeping at all can have an instant effect on our hormones, brain function, and health. I can cause weight gain, and increase the risk of getting diseases in both children and adults. For example, the CDC declared sleep deprivation a health epidemic in 2011. They also noted that 50-70 million Americans suffered from sleeping problems. Sleep deprivation is connected to a lot of things, from car accidents and industrial ones to chronic illnesses such as diabetes, obesity, depression, hypertension, and cancer.
The key of getting a good night’s sleep is to make small changes to your habits during the day and to invest in changing some things in your bedroom, such as your pillow, covers, curtains, and so on. Here are the things you might need to improve your sleep quality:
1. Prepare a good bed
While your bed might not be the main cause of snoring, insomnia, and other sleep problems, it is one of the things that will contribute to how good or bad your sleep is. Make sure that you purchase the right pillow, based on how you sleep and when it comes to the mattress, make sure that you make a good decision when shopping for a new one.
2. Eat better
What you eat can have major effects on the quality of your rest time, even during the mornings. In order to snooze better at night, you should eat breakfast in the morning. After eating well during the day, avoid eating anything spicy or junk food at night and instead you should pick food that will help you drift off and feel full. Also, try avoiding alcohol, cigarettes, and coffee, since it can destroy the chance of you getting good sleep.
3. Exercise in the morning
By exercising in the morning or afternoon (never at night), you will be able to deepen your sleep and it will most certainly make you fall asleep faster. If you usually do not exercise, maybe it is time to change your fitness and health routine.
4. Make your room cold, quiet, and dark
For most people, they enjoy to keep their bedrooms warm and cozy, however, the first sign of a good night’s sleep is a cool bed. Hence, you should set your thermostat in the mid-60 and if you do not have the possibility of setting the temperature for the bedroom, aim a fan directly at your bed and do not use a heavy comforter. While white noise such as a clock ticking or a fan can help with your sleep, however, exposure to traffic noise or noisy neighbors can decrease the quality of sleep. You should consider buying ear muffs since some of the best ear muffs for sleeping will help you cancel out noisy things. Even a small amount of light can have an influence on your sleep, so, you should turn off electronic devices, as well as all the light. You should also consider buying blackout curtains.
5. Keep the same schedule
It will probably be difficult to give up sleeping in during the weekends, but different sleeping patterns can make it harder to get a deeper and better slumber. It is also likely that you will put up a few extra pounds, so having the same wake-up time every day can make you resting time better.
The quality of your sleep plays a major role in your health. Hence, if you want to have good health, then you should make sleep a top priority and you should also try implementing some of the tips mentioned to improve your resting time.