We could all agree that sleep is essential for our wellbeing. However, deep restorative sleep does more for mental and physical health that will help us perform better as we deal with our day-to-day living. Unfortunately, the growing number of people who have problems getting quality sleep is increasing due to many factors but the good news is that there are ways to improve sleep.
Avoid consuming food and beverages that affect sleep. Some certain foods and drinks can contribute to your inability to have a good sleep. Avoid consuming beverages or food items with caffeine, including caffeinated drinks, chocolates, green and black tea, energy drinks and soda. Caffeine is a strong stimulant that will keep you awake at night.
Be wary of your dinner; spicy food may cause indigestion and aggravate acid reflux. Foods that have high glycemic index are a no-no too! These are food items from refined carbs such as white bread, pastries, sweets and sugary foods. Fatty foods, especially those high in saturated fats, can negatively affect sleep. According to many studies, these foods are associated with sleep disturbance and insomnia.
Keep your sleep environment cozy. Your bedroom should be a place of serenity where you should feel relaxed and ready for a goodnight’s sleep. Lower the room temperature to make it comfy and cooler with minimal lighting. The cool temperature and darker sleeping space will allow your mind and body to be tuned for sleeping.
Use quality mattresses and fresh linens. Your mattress’s inability to provide good support leads you to keep tossing and turning at night. This could be the reason that you are losing good sleep. Check your mattress to see if it still provides excellent support to your back and body, even if you keep changing your sleeping position. It should make you comfortable with the right firmness that supports your body contour. Sleeping when you’re sick is hard but the right type and kind of mattress can provide a feeling of comfort and security even during the times you don’t feel well. Another important consideration is your bed linens. Regularly change your bed cover, blanket and pillowcases since it is best to sleep on fresh linens.
Develop a habit of sleeping on time. Set a schedule for your bedtime and stick to it no matter what. Having the discipline to be on bed at set timeframe will make it easier for you to achieve the recommended hours of sleep for adults, which is about 7 to 8 hours. It will take some time for your body to get used to a new routine, but with your patience, you will be rewarded with quality sleep essential for your wellbeing.
Always bear in mind how important sleep is to our overall health. Undersleeping may mean underperformance, and we don’t want that to happen because it can greatly affect how we fulfil our daily responsibilities. Considering these simple tips will help you achieve the quality of sleep you deserve to perform at your best every day.
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