Sleep is one of the things that we need to pay attention to in life. The quality of sleep you have can affect your health, your mood, and even productivity. Poor quality of sleep can weigh down your brain function, cause weight gain, and increase the risk of developing complications. Improving your sleep is a great way to optimize your quality of life. You should, therefore, purposely tackle issues such as night sweats, which cause discomfort at night. Here are tips for getting better sleep at night.
- Avoid Taking Caffeine Before You Sleep
Stimulants such as caffeine, alcohol, and tobacco can affect the quality of your sleep. Such products should not be taken at least six hours before bedtime. The problem with these products is that they keep you awake and leave you with only a few hours of sound sleep before you have to wake up and head to work. This will lead to poor quality of sleep. You can substitute caffeinated beverages with water, which is much healthier to begin with.
- Create a Sleep Schedule
Have a sleep schedule and stick to it. It is so easy to get carried away and watch your favorite show all night. Chatting the night away is also one of the ways that people fail to get adequate sleep. However, creating a schedule will help you develop discipline and get to sleep at the exact same time every night. This way, you will have an adequate sleep in the long run.
- Ensure That Your Bed Is Comfortable
You might have a regular sleep pattern, avoid caffeinated products, and get adequate exercise, but getting quality sleep will be impossible if your bed is not comfortable. Investing in a good mattress is critical. Do not stay with a mattress for more than eight years. Having comfortable pillows that support your neck, shoulders, and head throughout the night is also vital. Sheets and other bedding should also be regularly cleaned to prevent the build-up of allergens.
Get used to exercise and you will start enjoying the fruits of great sleep. Remember that exercise causes an increase in your body temperature. After a while, the temperature starts to drop, triggering sleep. Also, exercise is known to alleviate anxiety and depression, which are also causes of poor sleep. During exercise, feel-good hormones, dopamine, and endorphins are produced, bringing about relaxation, which also prevents insomnia.
- Create a Sleep-Inducing Environment
Sometimes improving the quality of sleep only takes optimizing your bedroom environment. The lights, noise, and temperature of the bedroom should be maintained at levels that promote good sleep. When light and noise are reduced, better sleep is experienced.
Eating late in the evening is also known to impact sleep negatively. You need to change your dinner time to three hours before bedtime to enjoy better sleep. Get a proper night’s sleep and you will note a significant improvement in the overall quality of your life. The tips above will come in handy.