Your environment and psychological state heavily influence the quality of your sleep. People naturally seek dark, quiet, and cool places to have a good night’s sleep. It could be challenging to fall asleep in a room with a lot of background noise and bright lights.
The activities you engage in in the hours before bed can profoundly impact the quality of your slumber. For example, a study found that using stimulants, such as coffee and electronic media, 30 minutes before bedtime negatively impacted sleep quality.
There are several health risks associated with insufficient sleep. If you have trouble getting to or staying asleep, it may be helpful to look at your evening routine. Then, figure out how to fix your sleep issues so you can get the rest you need. Here are some suggestions to help you get a better night’s rest.
Remove Any Light
The quality of your sleep may be negatively affected by excessive light. This is because the body’s circadian rhythm is an internal 24-hour clock regulating various functions, including sleep. As the day progresses, your circadian rhythm shifts your mood and energy levels accordingly.
When the sun is out, you feel more energized and motivated to get things done, and when it goes down, you start to wind down and get ready for bed. However, the high levels of artificial light may confuse your body into thinking it’s still daytime, reducing the quality of your sleep.
In addition, the hormone melatonin plays a vital role in sleep regulation. Daytime exposure to light suppresses melatonin production, while nighttime exposure increases it. However, research has shown that exposure to artificial light at night can reduce melatonin levels and disrupt sleep.
Try to Get Cool
The quality of your sleep is directly related to the ambient temperature of your room. Incorrect temperature settings might cause discomfort and disrupted sleep. People need a nice, cool place to cuddle up and feel safe.
So it is recommended that individuals set their bedroom thermostats at between 60 and 67 degrees Fahrenheit for a comfortable night’s sleep. It is believed that this temperature range aids in maintaining REM sleep. In addition, you can get a fan for your bedroom or leave a window slightly open to let in some midnight breeze if you prefer natural ventilation. Similarly, you may get bedding and pajamas that help keep you cool while you sleep.
Seek Comfort for Your Body
If you are uneasy and uncomfortable, you will not get a good night’s sleep. Be aware of what your body needs to feel supported and comfortable. For example, if you frequently experience morning neck aches, invest in a firm, thick pillow that can support your neck better.
No matter your body type or size, a mattress is available for you. First, search for a mattress buying guide to help you find the best bed. The mattress you choose will significantly impact the quality of your sleep, so it’s worth your time to do some research.
Turn Off Your Brain
Sleep is crucial in maintaining the immune system’s health, which is the body’s primary line of defense against illness and injury. During sleep, your body can work to flush harmful substances out of your brain. However, the quality of your sleep can be significantly impacted by your daily activities.
So, towards the end of the day, try to unwind and relax from your day. Relax by reading a book or taking a warm bath to get your mind off things. White noise or a sleep app with meditation stories and music can help distract the mind from the stressful thoughts that keep you awake at night if you have trouble shutting it down.
Make A Routine
Your body functions best with regularity and predictability. Maintaining a regular nighttime routine can influence your brain to think it’s time to sleep. Make an effort to stick to a regular sleep and wake schedule. Set a timer for 30 minutes to two hours before bedtime and stick to it.
Drink some chamomile tea every night before bed. Putting away electronic devices and winding down can help your body recognize that it is already bedtime. Then, before you turn in for the night, give mindfulness meditation a try. Simply closing your eyes and letting yourself concentrate on your inner experience is one form of mindfulness meditation.
Darker Is Better
Total darkness helps people get better sleep by eliminating potential disturbances. According to studies, just closing your eyes isn’t effective enough since your eyelids don’t provide enough coverage. Low levels of indoor light and closed eyes are still enough to affect circadian rhythm. Curtains, draperies, and blinds are your friends when it comes to keeping the lights out.