We all want to sleep well at night. The quality of sleep we get at night has a huge impact on how we perform in our daily lives, so how do we maximize our sleep quality? Follow these 8 simple steps and you will be having a better night’s sleep in no time.
Get into a Sleep Routine
Getting into a sleep routine can dramatically improve your chances of getting a better night’s sleep. You can easily put together your own routine, which begins with going to bed at the exact same time every night. On the way to bed you should perform your pre-sleep routine in the same order every night, such as lock the house, turn off the heating and brush your teeth. After a couple of weeks, once you begin your pre-bed routine, your brain will send signals to your body that you are going to be sleeping soon, and you will be noticeably more relaxed when you get into bed.
Your bedroom should be for sleeping, and any other distractions should be removed. This includes watching TV or snacking in bed. If you eliminate these distractions, your body will know that when you go to your bedroom that you plan on going to sleep, and will begin releasing the sleep inducing hormone melatonin.
Don’t use Devices
The blue light that is emitted from electronic devices such as TV’s, smart phones and tablets can hurt your sleep. For a better night’s sleep you should try to abstain from using these devices for at least thirty minutes before bed.
Balance Fluid Intake
You want to make sure that you drink enough fluid before you go to bed so that you don’t get dehydrated during the night, but you don’t want to drink too much and have your sleep interrupted by and unwanted trip to the bathroom! Water makes up about 60% of your body, 75% in your muscles, and 85% in your brain. As your brain is quite active while you are asleep, it is important to be properly hydrated before you go to bed.
Use Light to Your Advantage
Natural light keeps your internal clock on a healthy sleep-wake cycle. So let in the light first thing in the morning to wake up more naturally. The BEDDI Alarm clock can wake you up with a light that simulates a natural sunrise, leaving you feeling rested and refreshed.
Light can be a massive distractor when you are trying to sleep, so you should try and move any light sources from your room if you want to get a better night’s sleep. You can get blackout blinds for your bedroom, which do a great job of keeping out the light, or wear an eye mask like the ones you get on an airplane.
Exercise can have a huge impact on the quality of your night’s sleep. Ideally, you should exercise in the morning, and by the time the night rolls around you will be a lot more prepared to sleep. If the morning is not possible you can work out in the evening after work, but don’t leave it too late or it could have the opposite effect on your sleep! This is because the natural stimulants that are released during exercise have the potential to cause restlessness.
Temperature can play a big part in your sleep quality, and you should try setting your thermostat a few degrees lower when you are going to bed if you want to get a better night’s sleep, as you tend to heat up in your sleep. The BEDDI Alarm Clock allows you to control your thermostat from your bedside locker, so you don’t have to worry about being too hot or cold during the night again.