Things can go wrong if you don’t get enough rest. It’s not only the amount of time you spend in dreamland that counts but your quality of sleep that matters, too.
Did you know that a lack of proper shut-eye can cause obesity, lower your sex drive, increase your risk of cancer, negatively affect your immune system, and even lead to mental health issues?
Statistics show that the average adult only sleeps 6.8 hours per day, while our bodies need at least nine hours for optimal health. However, it can be challenging to wind down at the end of the day with a world that’s switched on 24/7.
So, how do you ensure a proper night’s rest? Check out our tips below.
#1 Time For a New Bed?
The first thing to consider is whether it’s time to invest in a new bed. If yours is worn out or not tailored to provide sufficient support, your quality of sleep could be affected.
Whether you prefer to shop at the store or online for one of those bed in a box mattresses, it’s crucial to choose something that’ll suit your needs. Nowadays, you’ll find everything from memory foam to latex, and even ones designed for your sleeping position.
#2 Avoid Stimulants That Keep You Awake
It’s best to avoid food and beverages containing caffeine and alcohol four hours before you hit the hay. These kinds of stimulants (including nicotine) keep your mind active and increase your risk of tossing and turning at night.
Although alcohol can help you drift off, the effects only last a few hours before creating restlessness and an actual lack of REM sleep.
#3 Unwind With Pre-Bedtime Routines
What you do before bedtime matters – more than you’d think. Your body needs to transition and prepare for rest.
Try to avoid any activities that increase your body’s cortisol production, such as doing stressful work or dealing with emotional and physical pressures.
Cortisol raises your alertness levels and makes it difficult to fall asleep. If you tend to take your troubles to bed, try keeping a diary. You can also watch a movie, read a book, or listen to music to unwind before your head hits the pillow.
#4 Create a Peaceful Bedroom Environment
A peaceful environment is beneficial to your quality of shut-eye. Consider darker curtains and calming color schemes as part of your decor. It’s also best to keep your workspace separate from your bedroom if possible.
The perfect room temperature for sleep is between 60℉ and 70℉, and there should be sufficient ventilation for an optimal night’s rest.
#5 Exercise Earlier
Try to do your last training sessions at least three hours before bedtime. Although exercise is a fantastic stress reliever and beneficial to healthy sleep routines, it also secretes cortisol, which keeps you alert.
#6 Plan Your Fluid Intake
The secret to the right daily fluid intake is to balance your timing. Keeping hydrated is crucial for your health. While you don’t want to wake up thirsty at 1 a.m., try to avoid beverages right before bedtime. It’s best to have your last drink at least an hour before turning in for the night.
Now You Know
Proper sleep is vital for optimal health. Ensure you have the right mattress, create a peaceful bedroom environment, and incorporate a relaxing pre-bedtime routine to improve your quality of shut-eye.
Additionally, avoiding stimulants, fluid intake, and exercise right before going to bed will also help you get a decent night’s rest.