A longer time period for sleeping can help you but ideally you want to also improve the quality of sleep you have. So, how do you do that? This post looks at how to create a better quality of sleep – read on!
1. Keep your room as dark as possible.
Your body’s circadian rhythm, which is also sometimes referred to as your internal body clock, relies on the amount of light surrounding you to determine when you should be awake and when you should be asleep. As the light starts to fade toward the end of the day, your body releases melatonin, a hormone that promotes sleepiness. If you are surrounded by too much light, it can throw your body clock off, making it harder to fall asleep. As a general rule, you should do your best to stay out of bright light at least an hour before you go to bed. Try reducing the level of lighting in your home as it gets later in the day. In your bedroom, reduce the amount of light even further by turning off devices that produce light such as televisions, handheld devices, and nightlights.
2. Read before bed.
Most children read books or listen to bedtime stories before falling asleep. Adults, however, are far less likely to read before bed. As it turns out, spending a little bit of time reading before bed can actually go a long way toward helping you sleep better. A few minutes spent reading can help erase stress and clear away your worries, making it easier to fall asleep and stay asleep.
3. Don’t take naps in the afternoon.
Even if you feel tired in the afternoon, you should avoid napping. Afternoon naps may disrupt your sleep cycle, making it more difficult to fall asleep. If you get so tired that you can’t function without a nap, try to limit the amount of time that you spend sleeping. Power naps, which usually last less than 20 minutes, are the perfect way to refresh your body and your mind without making it harder to sleep at night. If you sleep any longer than that, your body is more likely to enter a deeper level of sleep. This can make it harder to wake up and can also interfere with your sleep at bedtime.
4. Stick with a consistent bedtime.
Most people sleep better if they stick with a regular schedule. Try to go to bed around the same time each night. Likewise, set your alarm clock for the same time each morning so that you wake up at a consistent time all week. Avoid sleeping in on the weekends. Instead, try to stick with your regular sleep schedule every day of the week. Following a regular schedule can help train your body clock, making it easier for you to fall asleep and helping you feel more refreshed when you wake up.
5. Increase the amount of exercise that you do on a daily basis.
Exercising during the day can help you feel sleepier at night. In fact, the National Sleep Foundation found that exercising for as little as 150 minutes a week made it easier for study participants to fall asleep. It also positively impacted the overall quality of their sleep. The only caveat is that you should try to exercise early in the day. If you work out too close to bed, it may make it harder for you to fall asleep. Jumping right into bed after exercising won’t give your body the time that it needs to unwind and relax.
6. New Mattress
A new mattress makes all the difference to your sleep and many people sleep on the same one for decades. You ideally should change your mattress every 8-10 years. If you are looking for a great new mattress at a great price then check out this one from Amerisleep.
7. Go to bed with an empty stomach.
One surefire way to ruin the quality of your sleep is by eating a huge meal right before bed. Drinking alcoholic beverages before bed can also lead to disruptions in your sleep cycle. To avoid this problem, try to finish eating a couple of hours before bed, sticking with relatively light foods. Additionally, avoid heavy alcohol consumption before bed. Both of these changes should help you get better sleep.
8. Avoid sleeping in a room that is too hot.
Most sleep experts recommend setting the temperature in your bedroom around 65° while you sleep. This temperature setting works well with the changes that naturally occur in your body when you sleep. Throughout the day, your body temperature fluctuates. When you are sleeping, your body temperature is slightly lower than it is during the day. If you set the temperature in your bedroom too high, it can disrupt your sleep by interfering with your body temperature. You may need to play around with different settings on your thermostat until you find the perfect temperature for your body.