A poor night’s sleep is something that has probably happened to all of us at some point. Even if you feel unpleasant or unproductive the following day because of it, a single sleepless night really isn’t a big deal. However, chronic sleep loss has much more dire consequences, including an increased risk of cardiovascular disease, stroke, diabetes, obesity, and dementia. In this article, we’ll try to help you improve your quality of sleep, so you never have to worry about the risks of long-term sleep deprivation. Read on! Longevity Live Paid Content.
Improve Your Sleep With These 7 Tips
1. Have a night routine
One of the most effective ways to improve your sleep quality is to take an hour before you go to bed and devote it completely to yourself. Having an hour to wind down and relax can help you relax and prepare for a good night of sleep.
Pay attention, however. You don’t want to relax in front of your TV or by scrolling TikTok. Make sure to turn off all your electronics. Instead, use this time to do your skincare, read a book or talk about your plans for tomorrow with your loved ones.
2. Change out your mattress
In general, most people don’t change their mattresses as often as they should. It seems as if we all wait until it’s too late. Your mattress doesn’t have to poke you in the back for it to be time for a new one. If you consistently have restless nights, your mattress might as well be a culprit.
Before you buy a new mattress, it’s important you do research. Not all mattresses suit us all equally – your choice will depend on your style of sleep and preference. Some people just prefer firmer ones. On the other hand, softer mattresses are recommended for those who tend to sleep on their side. To get some insight on which are the most quality mattresses on the market nowadays, check out the Anatomy Of Sleep. Their experts diligently review mattresses you can buy online, so you don’t have to go on Amazon blind-sighted.
3. Don’t look at the clock
The stress of trying to sleep might keep us awake. Rather than tossing and turning and checking the time every ten minutes, it is essential to remind oneself that lying in bed and imagining wonderful scenarios is a more effective way to fall asleep. Turning your clock away or moving it to another room may help you avoid the temptation to keep checking the time.
4. Avoid caffeinated drinks before bed
As a stimulant, caffeine prevents sleep rather than induces it. Caffeine may linger in your system for almost half a day, so it’s best to avoid drinking energy drinks, soda, coffee, green tea, and other caffeinated beverages in the afternoons and evenings.
Keep an eye out for caffeine hidden in foods like chocolate and other sweets, which may trigger an energy boost and disrupt your sleep. As you wind down for the day and get ready for bed, it’s a good idea to have a light dinner and stick to caffeine-free drinks.
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5. Don’t eat right before you go to sleep
Stay away from late-night snacks and don’t eat just before bed. No one can expect to get enough sleep if their digestive system is busy processing a heavy meal. Eating a huge meal just before bedtime may cause unpleasant heartburn and reflux, especially if you are overweight or have a history of digestive issues.
6. Keep your bedroom cool
Try keeping your bedroom a little colder than you would normally do during the day. Of course, don’t make it too cold to start shivering, but the temperature shouldn’t be so warm to cause you to sweat. So, adjust the thermostat to a comfortable setting, preferably between 15 and 20 degrees Celsius.
7. Have a melatonin supplement
The sleep hormone melatonin is crucial for sleeping well. It sends signals to your brain that it’s time to wind down and get some shut-eye. To aid in getting a better night’s sleep, you can try using a melatonin supplement.
Taking 2 milligrams of melatonin before bedtime has helped a lot of people to increase both the quality and duration of sleep. In order to determine how well your body responds to the medication, it is best to start with a low dosage and gradually increase it. Of course, consult your doctor before taking a melatonin pill.
