You don’t have to be a zombie: top tips for improving your quality of sleep

improve sleep

Guest Blogger submission

It’s so important to have a good night sleep every night, and around eight hours is recommended for the average adult. Sleep will help you function as you should in your everyday life and also put you in a better mood. How many times have you had a bad night sleep and felt like a zombie the next day? Probably too many to count. If you have trouble sleeping, following these simple steps could make a big difference.

Your Comfort Is Vital

If you sleep on a lumpy mattress and your pillow makes your neck hurt, you are clearly not going to have a good night rest. If you have to invest in something to improve your quality of life, make it a good mattress.

I highly recommend memory foam for both your mattress and pillows: you will feel like you are sleeping on a cloud! If getting to sleep was a problem before, your only problem after you get a new mattress and pillows will be waking up and getting out of bed on time.

Have a set bedtime routine

It’s not just babies and children that need a routine to help them get to sleep. Having a routine that relaxes and comforts you before bed, will make sleep come much sooner for you. I recommend turning off all electrical devices at least an hour before bed but longer if possible. Using your phone/laptop before bed will mean that your brain is not shutting down properly or getting ready to sleep.

Why not take a nice warm bath with your favorite pamper products a little while before your bedtime? Warm milk is also amazing for helping you fall asleep so give it a try.

Avoid caffeine and other stimulants 

Drinking tea, coffee, cola and smoking nicotine before bed, will interrupt your sleep or make it more difficult to fall asleep. You should limit these kinds of things throughout the day anyway, but cut them out completely at least three hours before you go to sleep.

When you change your lifestyle even slightly in this way, you will see general health benefits in addition to establishing a better sleeping routine.

Exercise throughout the day

If you have bundles of energy that make it difficult for you to fall asleep, maybe you are not using enough energy throughout the day. Exercise helps you in many ways, but one of them is that is will help you sleep easier at night. You can even do things at home that get your body moving such as workout videos.

Another good option if you really want to tire yourself out for bedroom could be to buy exercise equipment. You can find the best treadmill for your home and you can even use it while you watch your favorite TV shows.

An inviting bedroom

This might sound like a silly one but apparently, the way you have your bedroom set up has a big impact on your sleep. You need to make it as tranquil and relaxing as possible, so the first step is making sure it is tidy and free from clutter.

Your bedroom should be between 60 and 67 degrees in temperature: this is recommended by professionals for a good night sleep. Your room should also be free from noise and light if you want to fall asleep quicker. Some other things to try include humidifiers, white noise machines and fans during warm months.

Try to sleep when you are really tired

Many people go to bed at a time they think they should be in bed, even if they are not truly tired. This is not going to help you get to sleep, in fact it will make the process even longer. If you are not sleeping after 20 minutes of being in bed, leave the bedroom and do something relaxing such as listening to music. When you feel tired, you can go back into your bedroom and try again.

Now that you know how to greatly improve your quality of sleep, you can start to reap the benefits. Only YOU are in control of your life and rejuvenating your body through sleep is vital for a happy one. Not all of the mentioned points might be suitable for you, but if you find something that works, you will be so thankful. Whether it is a comfier bed, more exercise or something else entirely, the answer to your unique situation is out there, it’s just a case of finding it.

Author Bio:

Nancy Moore is the founder and creator of Fitnessgrams. She created Fitnessgrams to be a haven for people looking to get fit, boost their health, lose weight, or improve their well-being. Here you will find experiences, workouts, information from the experts, healthy living tips, and tools to find well-being and balance.

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