Are you tired of tossing and turning through sleepless nights? It’s time to reclaim the rejuvenating power of a restful slumber. In this article, we will reveal six effective hacks to help you achieve a healthy, restorative sleep.
From establishing a soothing bedtime routine to optimizing your sleep environment, these practical strategies will transform your nights and leave you feeling refreshed, revitalized, and ready to embrace each new day.
Go to bed early
Sleep is not a waste of time and going to bed early is not a sign of unproductivity as most people assume therefore, you should practice giving sleep a top priority every day. The time you sleep makes the difference in terms of the quality and quantity of sleep you get. Consistently going to bed and waking up at the same time, will help your body adapt to a sleep pattern. If you hit the bed very late, for example 3am, you will most likely experience a reduction in deep, restorative sleep which may leave you disoriented throughout the day when you wake up.
Avoid things that disrupt your sleep
Frequent bathroom trips, exposure to phones, televisions, computers, gaming systems and other gadgets that are stimulating and disruptive can ruin your ability to have restorative sleep. Also, it’s advisable you remove your pets from the bedroom if it interrupts your sleep. Again, eliminate other things that distract you, these include work activities that end in your sleep time.
Do not eat everything and anything in the evening
If you want to have restorative sleep, you must control your food habit. There are foods that sabotage your sleep resulting in a non-restorative sleep. Also, minimize the intake of alcohol, nicotine and caffeine. Specifically, do not take drinks such as coffee, tea, chocolate, ice cream, yogurt and some carbonated drinks close to bedtime.
Create an appealing sleep environment
Make sure your sleep environment is enchanting-calm, cool, dark and cosy. It should be all about sleep. By keeping a cool room, your body drifts to dreamland easily. Besides, a dark and quiet room minimizes disruptions that may wake you up. This will help you have a better sleep.
Do not procrastinate sleep
You must learn to prioritize sleep every day. Many people are culprits of revenge bedtime procrastination and this affects the ability to get sufficient sleep. Too often, we steal into our sleep time by engaging in pleasurable activities in a bid to have “me” time. This may seem rewarding but will result in non-restorative sleep.
Use a quality mattress and pillow
A comfortable mattress makes a huge difference between a good night’s rest and a bad one. Interestingly, you don’t have to break the bank to get a quality mattress and pillow. It is important to buy from brands that allow you to test the mattress for a period. This will help you ascertain if the mattress is comfortable and supportive to you.