Are you still drowsy when you wake up? Do you find you hardly have the energy to get through the day? You might not be enjoying the best quality sleep. There are things you can do to improve your quality of sleep, and in turn, improve the quality of your life. Here are five simple tips.
Get a Good Mattress
You wouldn’t go for a jog in ill-fitting shoes or work all day on a broken desk chair, would you? Then why do so many people settle for a mattress that isn’t right for them? A good quality mattress can really improve the quality of sleep, but the wrong mattress can make dreamtime a nightmare. Head into a mattress retailer like Sleepy’s and you’ll see a wide range of options – foam, latex, innerspring and more. Each design has different features and will suit a certain body type. Talk to a mattress specialist in store to find out what mattress would be best for you.
Develop a Schedule
Routine is actually very important when it comes to sleep. Try to go to bed at the same time each night and wake up at the same time each morning. This will help regulate your internal body clock, which can greatly improve the quality of sleep. It might sound like a good idea, but a sleep in on the weekend will actually throw your body clock out of synch again. Naps are also attractive on the weekend, but they can also throw out the schedule. Try to stick to your schedule as best as you can for the best long term results.
You’ll sleep better at night if you’ve burnt all your energy through the day. An active lifestyle including regular exercise can greatly improve sleep quality. Exercise at any time of the day will burn up excess energy, refresh your mind and put your body in the best position for a good night’s sleep. Vigorous exercise is best, especially if it can be sustained for 20 to 30 minutes every day.
Don’t Top Up
If you’ve gone to all the effort of burning off your energy through the day, don’t make the mistake of adding extra energy to the system just before bed. Avoid heavy meals at night and don’t snack just before bed as these habits over stimulate the system, making it harder to sleep.
Feel The Sun
It’s hard to believe, but getting out in the sun during the day will actually improve your chances of sleeping well at night. This is because the sunlight reinforces your body’s natural circadian rhythms. Your body understands when it’s in sunlight that it’s time to be awake. On the flip side, when it gets dark the body understands that it’s time to start winding down for sleep. By increasing your exposure to sunlight, you’re reinforcing your body clock’s internal demarcation between day and night.
These are a few simple tips to help you enjoy sleep that will leave you well rested, happy and healthy. Have you got other tips that work well? Share your experiences in the comments section!