The significance of sleep in maintaining good physical and mental health has been widely acknowledged. However, a concerning number of individuals experience chronic sleep deprivation, leading to daytime sleepiness. While there exist various causes and types of sleep disorders, specialists have identified a few effective measures to enhance the quality of sleep.
Although incorporating all these guidelines may seem daunting for some, it is crucial to understand that gradual improvements in sleep hygiene can be achieved through small changes. Therefore, it is not an all-or-nothing scenario.
Practical Tips and Advice on How to Sleep Better
Your Bedroom as a Place for Sleep
Creating a comfortable and relaxing bedroom is a crucial factor in falling asleep quickly and easily. Despite this being a well-known tip, many people tend to overlook it, thereby contributing to difficulties with falling and staying asleep through the night.
When designing your sleep environment, the focus should be on achieving the highest level of comfort while minimizing distractions. With that, one key aspect of creating a conducive atmosphere for sleep is your bed. For instance, a high-quality mattress that caters to your needs and preferences is essential in ensuring that you are comfortable enough to relax. In addition, having the right pillow will provide adequate support for your spine, avoiding discomfort or back pain. Not to mention, your sheets and blankets also play a significant role in making your bed inviting. Therefore, it is essential to search for bedding that is comfortable and will help regulate a comfortable temperature when you sleep.
Another crucial factor in a restful sleep environment is reducing light interference. In particular, excessive exposure to light can disrupt your sleep and circadian rhythm. To avoid this, use blackout curtains or wear a sleep mask. Other than that, keeping noise to a minimum is a crucial aspect of creating a sleep-inducing environment. If eliminating noise is impossible, you could try using a fan or white noise apps to drown out the sound. Alternatively, earplugs or headphones can help you avoid irritating noises when sleeping.
Besides that, an uncomfortable temperature in your bedroom can cause a distraction and disrupt your sleep. Regardless, although the perfect temperature may differ among different people, the majority of research backed that the sleeping in a cooler room that is 60 to 65 degrees fahrenheit. Finally, you can include pleasant scents to promote relaxation and ease into sleep. A gentle fragrance like lavender can have a soothing effect.
Stay Aligned with Your Body’s Circadian Rhythm
Aligning your sleep pattern with your body’s natural sleep-wake cycle, also known as circadian rhythm, is crucial for getting better sleep. By sticking to a regular sleep-wake schedule, you can wake up feeling more refreshed and energetic than if you get the same number of hours of sleep at different times, even if the time difference is only an hour or two.
To set your internal clock and improve the quality of your sleep, aim to go to sleep and get up at approximately the same time each day. Choose a bedtime when you typically feel tired so that you can avoid tossing and turning. If you are getting enough sleep, you should wake up naturally without needing an alarm clock. However, if you do require an alarm clock, it may be a sign that you need an earlier bedtime.
Furthermore, avoid sleeping in on weekends, as this can worsen jetlag-like symptoms when you return to your weekday sleep schedule. If you have to make up for a late night, consider taking a short nap during the daytime rather than sleeping in. This way, you can make up for the lost sleep without messing up your natural sleep-wake rhythm. Nevertheless, while napping can help you make up for lost sleep, it is important to be smart about it. In case you have trouble falling or staying asleep at night, taking a nap during the daytime can make things worse. On that note, aim to limit your naps to between 15 and 20 minutes in the early afternoon to avoid interfering with your night-time sleep.
Exercise Regularly During the Daytime
Exercising frequently has been demonstrated to have a positive impact on the quality of sleep. In essence, people who engage in physical activity on a regular basis tend to sleep better at night and experience less daytime sleepiness. Moreover, exercise has been found to be particularly beneficial for people who suffer from insomnia and sleep apnea.
In addition to improving sleep quality, exercise has been shown to increase the amount of time spent in the deep, restorative phases of sleep. More specifically, the intensity of the exercise appears to be a key factor in determining the extent of the sleep benefits, with more vigorous exercise providing the most powerful effects. However, even light exercise, such as a ten-minute daily walk, has been found to improve sleep quality.
Nonetheless, it is vital to note that it may take several months of regular physical activity before experiencing the full sleep-promoting effects. Therefore, it is crucial to remain patient and focus on building an exercise habit that can be sustained over the long term.
Develop and Stick to a Pre-Bed Routine
Developing healthy pre-bed habits is necessary for better sleep, as poor pre-bedtime habits can significantly contribute to insomnia and other sleep problems. It may take some time to change these habits, but it is definitely worth the effort because developing a consistent bedtime routine can help you feel more relaxed and prepared to sleep.
In general, a good routine can include various activities that can help you fully unwind, such as reading a book, stretching, listening to relaxing music, or practicing relaxation exercises. Fundamentally, aim to wind down for at least 30 minutes to get into the right frame of mind for sleep.
What’s more, bright lights can make it challenging to transition to bedtime and can interfere with the production of melatonin, a hormone that stimulates sleep. To avoid this, lower the lights to a level that is comfortable for you. This can help your body’s production of melatonin and make it easier to fall asleep.
Meanwhile, using electronic devices such as tablets, cell phones, and laptops can also interfere with your ability to wind down and sleep. This is because the light from these devices can also suppress the production of melatonin. Hence, it is essential to disconnect from devices for at least 30 minutes before going to bed. This, in turn, helps your brain relax and prepare for sleep.
Other than that, if you are looking for a perfect solution to improve the quality of your sleep, you may want to consider using a sleep aid sounds app known as Pzizz. This app uses a variety of techniques that have been clinically tested to provide you with a sleep-optimized mix of music, voiceover, and sound effects that change nightly. This helps to quiet your mind, help you fall asleep quickly, stay asleep, and wake up feeling refreshed. Thus, by using Pzizz regularly, you can establish a consistent sleep routine and improve the quality of your sleep.
The Bottom Line
Achieving a good night’s sleep may appear to be an unattainable goal when you find yourself wide awake at 3 am. However, the great news is that you have greater control over the quality of your sleep than you might think.