Getting a quality night’s sleep is one of the most important things you can do for your mind and body. Adequate rest is extremely important for your physical and mental health. With good sleep, you’ll wake up feeling refreshed, energized, and ready to take on the day.
A poor night’s sleep, on the other hand, may result in you waking up feeling tired and irritable, which can impact your productivity, your relationship with others, as well as your exercise and eating habits. Whether you deal with insomnia or simply struggle with restless nights, there are a number of hacks to find your best option to improve your sleep quality in simple ways.
1. Ensure you have the right mattress for your body.
A quality mattress and pillow make a world of difference for your sleep quality. Each body is unique and requires different mattress firmness, shape, and material. For some, a firm mattress is an optimal choice, while for others, a plush mattress is better suited to their needs. If you are a side sleeper, you may require a different style of the mattress than if you are a stomach sleeper. If you deal with back issues, a memory foam mattress might be a great choice for you. Gel memory foam offers support and molds to the shape of your body.
Explore mattress companies like Beautyrest mattress that offer a variety of options for everyone. A foam top mattress adds cushion to an otherwise firm mattress and is a great way to upgrade your mattress without buying a new one. Regardless of the type of mattress you invest in, ensure that your new mattress is durable. Soft sheets, an appropriate weight of the duvet, and a supportive, plush pillow are all crucial elements for a good night’s sleep.
2. Monitor your eating and drinking habits before bed.
Eating and drinking are part of your daily routine but you may not realize just how much food can impact your sleep cycle. As a general rule of thumb, it is not advisable to eat a large meal right before going to sleep. By finishing your last big meal about three hours before bed, you are allowing your body time to digest the food. Spicy and acidic foods may lead to heartburn at night, while products like chocolate, soda, and coffee, which contain caffeine and sugar should also be avoided as they may keep you awake and contribute to insomnia.
However, there are some foods that may enhance your sleep quality. Maintaining hydration throughout the day is a great habit to develop to make sure you aren’t thirsty at night. Sip on water regularly throughout the day. If the tap water in your house isn’t drinkable, look into water filtration solutions such as a filtration system, water bottles, or water softeners to encourage more consistent drinking habits throughout the day. Foods such as cherries, almonds, kiwi, and walnuts may also improve your sleep quality because of their levels of serotonin and antioxidants.
3. Reduce electronics before sleep.
Minimizing the use of electronics before bed can vastly improve your sleep. TVs, phones, and computers, as well as LED and fluorescent lights, emit a harmful blue light that disrupts sleep. Blue light delays your body’s natural production of melatonin, which promotes sleepiness and can also decrease the amount of time your body spends in the REM sleep cycle. Engaging in activities on electronics keeps your mind active and awake, which could also lead to interrupted sleep. Stop using electronics two hours before bed if possible, and keep them out of your bedroom to prevent yourself from looking at them during the night.
4. Establish a calming bedtime routine.
The perfect counter to falling asleep in front of your electronics is establishing a consistent and calming bedtime routine. Set your work and electronics aside and dedicate the last hour of your day to self-care. Brew yourself a cup of chamomile or passionflower tea, both of which are thought to promote sound sleep. Then, settle into a chapter of a book or write a short journal entry to reflect on your day.
Perhaps you’d prefer to do a gentle yoga routine to stretch your body and then relax into a calming meditation. Lighting incense or diffusing a calming essential oil, such as lavender, are the perfect touches for quality rest. Find a routine that fits you and helps you ease into a deep, restful sleep.