How to Achieve a Better Night’s Sleep
- Published on :06/27/2018
With the ever-increasing pace of life, more and more of us face difficulties to get enough quality rest. We wake up feeling tired because we went to bed too late, couldn’t fall asleep, or spent the night tossing and turning in our beds. The good news is, it can be fixed with some changes in your lifestyle. The bad news – if you don’t put effort now, it can have huge consequences on your health later. So, read up, feel good, and get some rest!
Dedicate Your Bedroom Solely for Sleep
We can’t stress enough how important it is to avoid any distractions in your bedroom. No blue screens, no clutter, no working from bed – all of these things distract our brain from getting a good night’s sleep. It might start with occasional thoughts about work and emails you haven’t replied to yet. However, with time it might elaborate into full-on insomnia. Reason? Your body needs to associate certain areas with certain functions in order to perform properly. If you both work and sleep in the same spot, how it is supposed to figure out when to feel active and when to relax? Plus, the blue light our favorite devices are shedding signals our brain to produce hormones for day, rather than night. As a result, all the scrolling and binge-watching TV shows before bedtime cause poor quality sleep. To eliminate the negative impacts, put your devices away at least an hour before going to sleep, and enjoy the improved sleep. Wondering how to spend that hour? Well, you can always read a book, but there’s one more highly appealing alternative – enjoy some sexy time! Not only it is a pleasant way to distract your mind from daytime concerns, it will also release a bunch of relaxing hormones for sweeter dreams. It is scientifically proven, trust us! And if you still don’t – even Shawn Stevenson, the global sleep advocate, recommends it – have a look here.
Make Your Bedroom Sleep-Appropriate
We have already mentioned the importance of decluttering your bedroom, but there are more things you can do to increase the quality of your sleep. First, ensure it is dark during the night. This might mean installing heavy curtains for those living in busy cities, or simply ensuring the lights are shut both inside and outside the room. Yes, even those sneaky gaps between the door and the floor that let the light through can cause trouble! Don’t forget to get enough light during the day, though. The natural one is, of course, better, so find some time to walk – or simply sit – outdoors during the day. Another important setting is the temperature. Ideally, your bedroom will be slightly cooler than other rooms and you will have different Egyptian cotton bedding for warmer and colder seasons. Sateen is perfect during winter, but do switch up to crispy percale once it gets warmer outside. Finally, don’t forget to take a good care of your Egyptian cotton sheets – you can find more info about it in our previous blog post.
Lifestyle Changes for Better Sleep
Once you’ve set up your bedroom, there are still a few things you can do during the day to make your night better. Try getting up earlier to get more sunlight during the day, and use that extra morning time to work out. Physical activity is crucial for quality rest, but nighttime cardio will surely do more harm than help. The same goes for your caffeine intake. Finally, don’t underestimate the importance of food. Evening meals should be high in protein and low in carbs, and your diet should have plenty of magnesium. Alcohol intake should be minimized, if not eliminated at all. While this might sound slightly radical, trust us – the improved sleep quality will pay back for all the effort.
Achieving the Quality Rest
When trying to improve the quality of sleep, remember that your body is very much inter-related. You cannot have good sleep without smart training and healthy diet, and you can’t have a great body without good sleep. So, to improve the quality of your sleep, you should first find what causes the poor one. And don’t forget, the reasons can hide everywhere – your bedroom, your kitchen, or even your gym. Fingers crossed, this blog post was helpful for it!