A good night’s sleep is the main source of your energy. It increases the chances of high productivity during your waking hours. To help you reap regenerative qualities of sleeping, you will need to pay attention to the following tricks.
Optimize your sleeping environment
The reason why you don’t get enough rest might be your sleeping environment. If it is inadequate, then it will be reflected in the quality of your sleep. First of all, keep your room clean. Get into the habit of making your bed in the morning. Once you see a nicely made bed in the evening, before jumping in, it will calm your nerves and help relax easily.
Change your bedsheets often, too. People sweat a lot in their sleep so make sure to change them regularly. The quality of your pillow and mattress for hot sleepers can also improve or ruin your night. Make sure to sleep on a mattress that is comfortable and a pillow that properly supports your neck.
Let the air in
Air quality and temperature should be adjusted to foster a better sleep environment. Windows should be open for at least 30 minutes so you can air out stale air. Fresh air will get you in the right mood for proper sleeping. It will also help cool down the room temperature. Cool bedrooms are better to sleep in. If you really want to rest, the room temperature should be lower than your body temperature. The suggested temperature should be around 65 to 70 degrees Fahrenheit, which is equal to 18 to 21 degrees Celsius. Also, pay attention to humidity levels. It is advisable to keep humidity levels at 50%.
Foster proper sleeping habits
All of the above won’t affect the quality of your zzz’s if you don’t foster proper sleeping habits. First of all, your sleep routine counts the most. You need to wake up and go to bed at the same time. This is also known as the sleep schedule. A regular sleep schedule will restore your energy levels, improve concentration, strengthen your immune system, and improve emotional wellbeing. Try to follow this routine even during the weekends if you want to achieve the best results. If you have to stay up late on a Saturday night, recharge with a power nap on a Sunday. This will help get your internal clock back on track.
Bedtime routine ensures a good night’s sleep
Things you do before going to sleep can have a positive or a negative impact on your sleep. Your entire day can affect the quality of your sleep, so try to limit certain things. Don’t eat heavy or spicy meals before bedtime. Also, avoid drinking a lot of water or other beverages before going to sleep. Instead, focus on proper hydration during the daytime. Caffeine is not recommended in the afternoon or a few hours before going to sleep as it will keep you awake longer.
In addition to this, use your phone only when you are exposed to natural light. Once the sun goes down, and you become exposed to artificial light, put your phone down. Blue light emitted by phones and other gadgets can mess up melatonin levels. Your brain might decipher the light from a screen as a natural light so you may have trouble later when you wish to go to sleep.
Figure out what disrupts your sleep and fix it
If you still feel tired after a proper night’s sleep, you have to figure out what makes you tired. There is a chance that you suffer from a sleeping disorder known as sleep apnea. Sleep apnea is characterized by snoring and silent pauses in breathing during your sleep. This will disrupt the flow of oxygen to your brain and the rest of your body. The symptoms of sleep apnea can be treated with the help of anti-snoring appliances and other devices that keep the airway open.
Lead an active life
An active lifestyle during the day can invite sleep more easily during the night. In general, intense physical exercise can do wonders to your wellbeing, reduce the risk of illnesses, maintain weight, fight stress and improve sleep. Make sure to pick an exercise that makes your heart race and is intense enough to challenge you. If you want to really sleep better at night, make sure to time your workout right. Avoid late-night workouts, as they often ruin your sleep because the body needs some time to wind down.
The recipe for a night of regenerative sleep is not that difficult, is it? Remember that it takes a bit of trial and error to find the best routine. Try our suggestions, commit to the regular sleep routine and watch how your productivity and energy soar.