Our sleep patterns can make a big difference in our performance and behaviour during the day, and sometimes irregular bedtime habits can have adverse effects on our well being. Healthy sleeping habits can be referred to as “sleep hygiene,” which ultimately emphasises the need to establish and practice healthy sleep patterns that will contribute to our performance and not hinder it. A comfortable night’s sleep heavily relies on a good quality bed that supports your spine while you rest. In an attempt to combat sluggish behaviour and limited productivity, we discuss five tips that will assist in achieving a good night’s sleep.
Invest in a Good Quality Bed
To ensure a great night’s sleep, invest in a top quality mattress that is both comfortable and supportive as lumbar support is significant for a restful sleep. Buying a new bed is now easier than ever as you can spend your time online instead of trekking from store to store. Choose a great mattress that can be delivered straight to your door. Buy a bed online and create the ideal sleeping environment by taking the first step; design a room that invites relaxation.
Establish a Relaxing Bedtime Routine
In an attempt to establish a relaxing bedtime routine, ensure that you wake up and go to bed at the same time every day. This will help to regulate the body’s clock and could help you fall asleep and not wake up through the night. Avoid bright lights, computer and TV screens before bedtime as these will elevate anxiety levels and pique mental stimulation. Light a scented candle, make yourself comfortable and concentrate on calming your mind. The more relaxed you feel, the sounder your sleep will be.
Avoid Daytime Naps
Not only do naps cause sleep inertia but they also adversely affect the quality of night-time sleep. To ensure a great night’s sleep, avoid daytime naps and instead develop a healthy routine that will eliminate the need to climb into bed during the day.
Regular exercise is vital to a great night’s sleep. Light to vigorous exercise is better than no activity at all as it assists in the regulation of your body temperature. When body temperature decreases, the body receives the signal that it’s time to fall asleep. Exercise will elevate the heat for an extended period and then gradually drop, which assists in a deeper sleep.
Practice ‘Lights Out’
Eliminate any harsh light or distractions. Practice a ‘lights out’ rule where you turn off your lights and pack away any electronic devices that might distract you. Avoid your television, computer or cell phone at least half an hour before you climb into bed. This will give your mind the necessary time to unwind and relax. If you cannot escape distractions like snoring or interference from outside lights, opt for blackout curtains, eye shades or ear plugs
A good quality bed in combination with a healthy bedtime routine will ensure a deep and restful sleep. Follow these tips and wake up feeling refreshed every day of your life