1. Keep Your Bedroom Neat and Comfortable (Lower Temperature Helps)
Nothing soothes the mind and body (when tired) more than a neat, comfortable, and cool bedroom. Sleep experts recommend setting your bedroom temperature slightly lower at 18 degrees Celsius for better sleep. Our bodies are most comfortable at those temperatures, hence producing enough hormones to facilitate a good night’s sleep. In addition to keeping your bedroom cool but comfortable, you’ll also need to keep it dark as well. The human body is better placed to produce melatonin and other sleep hormones in a dark room, another reason you want to switch off all lights and pull the curtains down. A blackout curtain is thus recommended for your bedroom windows. All this would be for nothing if the bedroom was all messy and cluttered. It is only by keeping your bedroom neat and organized that can you truly enjoy a goodnight’s sleep.
2. Invest In the Right but Comfortable Bedding
We spend almost 1/3 of our life sleeping. It thus makes perfect sense for one to want to invest in the most comfortable bed and bedding they can afford. The mattress is the first thing you must consider for improved sleep quality. A firm and comfortable bed is always recommended, especially if it offers optimal back support. Find the best 2023 firm mattress brands here. Sleeping on the wrong mattress can result in aches and pain all over, notwithstanding the inability to sleep well. Invest in a comfortable bed, a decent pillow, and nice bedding for improved sleep quality.
3. Get Exercising
Nothing beats sleeplessness better than regular physical exercise, particularly during the day. If anything, exercise helps keep blood flowing to major parts of the body, is stimulating, and helps reset the circadian rhythm. According to sleep and health experts, a 30-minute exercise session is enough to promote good quality sleep. It helps trigger the increased production of endorphins and adrenalin, which come in handy when you want to sleep later. It is however advisable to avoid exercising toward bedtime.
4. Relax Before Retiring to Bed
As cliché as it may sound, sparing a few minutes of your time to wind down and relax can help promote sleep. This works best when you unwind on the couch before heading to bed. If unsure what to do, start by taking a warm shower, soaking in the bath, or doing some light yoga. Jamming to relaxing music can also help prepare your mind and body for a good night’s sleep.
5. Create A Sleep Schedule
A sleep schedule is what you need to maintain a healthy circadian rhythm. This however entails going to bed and waking up at specific times every day. It is also advisable to allow at least 6 hours of sleep for the best results. Keeping a regular sleep routine and schedule will help the body slow down and prepare for a good night’s sleep. Maintaining a healthy sleep routine and schedule will also help with weight management, mood and reduce the risk of health complications.