- Set Up A Sleep Schedule That Suits Your Needs
If you are like most busy people, you might skimp on sleep from Monday to Friday and catch up over the weekend. Having a consistent bedtime and wake-up time seven days a week will benefit your body clock. It helps increase your overall sleep quality. Indeed, clinical clinician Joshua Tal affirms that a reliable rest plan fortifies your body’s circadian beat. – which is the grain’s underlying watch to assist with administering the arrival of chemicals to actuate rest and readiness. The better you will actually want to rest when the body clock runs productively. That doesn’t mean you can’t occasionally sleep late on Sunday mornings. Just try to be consistent when you go to sleep and wake up.
- Enjoy The Morning Sun
Exposing your eyes to natural light as soon as you wake up is another body clock trick. The journal “Sleep” reveals the results of a small study conducted in 2017 where it says that a dose of sunlight early in the day helps the brain gear into alertness mode. It also helps the brain gear to sleep mode at night. You can sip your morning coffee in a sunny corner of the kitchen or go for an outdoor walk after you wake up in the morning.
- Physical Activity During The Day
Moderate to vigorous aerobic exercises two to five hours a week help improve your sleep quality. It helps you go to sleep more quickly and sleep more deeply throughout the night. In fact, two hours may seem like a lot of time for exercising, but it means you just need less than 20 minutes a day. Perform workouts that tend to increase your breathing rate and heartbeat. For example, brisk walking, cycling, swimming, dancing, and tennis are some of the best exercises in this regard. Always pick something that you enjoy.
- Choose A Suitable Mattress
An uncomfortable mattress is one thing that can keep you from getting the required sleep at night. If your current lumpy mattress makes you feel sore, it is time to get rid of it. There has been a surge in mattress sales in recent times, and most companies are claiming that they have cracked the code to exceptional sleep. But you should not believe all this hype. In fact, comfort is subjective to each person. The best mattress is one that feels good for you personally – whether it is made of memory foam or coils. You should shop around and test the mattress in person before investing in the product. Read these Simba vs Emma reviews before going shopping. In case you plan to buy online, make sure that there is an easy return policy if the product isn’t your choice.
- Avoid Caffeine Drinks
Can quitting coffee just before bedtime improve your sleep quality? Caffeine in tea and coffee is a stimulant that keeps you awake for many hours. You should be your best judge when taking tea or coffee just before bedtime. Sleep Medicine Reviews published an article in 2015 which says that no matter your habituation level, avoiding caffeine drinks within 4-6 hours before bedtime can help better induce sleep at night. If you think that too much coffee during the day affects your sleep at night, you can test the theory by reducing the amount of coffee you have during the day. If you are sleeping more soundly at night, consider sticking with the quantity that gives you the best results.
- Meditate To Sleep Better At Night
Racing thoughts keep millions of people awake at night. Practicing mindfulness or focused attention on the present moment without judgment will help reduce your mental chatter. In fact, mindfulness practice doesn’t have to add extra time to your bedtime routine because you can take a few minutes to sit quietly and focus your attention on your breath. Notice the sensations of your body so that the mind can easily relax. In fact, meditation can help improve your sleep quality at night.