Sleep is one of the most crucial things you need to function properly. However, getting a good night’s sleep can often be challenging owing to the busy lives and constant stressors. Sleep experts state that a healthy adult should get anywhere from 7-9 hours of sleep per night. The recommended number of sleep hours for kids ranges from 10-12 hours, depending on their age. However, it’s often easier said than done to complete all of your sleep hours.
If you find yourself struggling to get quality sleep, you need to do something about it. Here are five hacks that can help you do just that:
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1. Invest In Quality Bed And Bedding
Among the first things you should look into when trying to improve your sleep quality are your bed and bedding. After all, good sleep starts with a comfortable bed. You should invest in a quality mattress that won’t sag or lose its support over time. The same goes for your sheets and pillows – they should be comfortable and breathable, allowing you to sleep comfortably. Natural fibers like cotton are often best for these purposes. For the bed, a therapeutic adjustable bed can be an excellent investment that you can use in numerous ways – from reading to sleeping. There are a lot of adjustable beds on the market, so you should find a model that suits your needs and budget.
2. Keep Your Bedroom Cool And Quiet
Have you ever tried sleeping in a bedroom that’s too hot? Sleep can be nearly impossible when you’re sweating and uncomfortably hot. This is why you should consider keeping your bedroom nice and cool – especially during the warmer months of the year. For this, consider investing in a fan or an air conditioner. As for noise, blocking out unwanted sounds like traffic or construction outside your home can sometimes be problematic. If so, try using white noise (such as a tabletop fountain or soft music) or earplugs to help mask any loud noise and allow you to fall asleep more easily.
3. Exercise
When did you last go for a morning run or a morning stroll? You might be surprised to learn that exercising can help you sleep. This is because as you exercise, your body releases endorphins and relaxes, which helps set the mood for sleep later. Also, exercise can help relieve stress, another common cause of sleep issues. Therefore, if you struggle to fall asleep due to stress, incorporating a regular exercise routine may be just what you need! Remember exercise needs vary between individuals. So, find a routine that matches your needs.
4. Avoid Large Meals Right Before Bedtime
Whatever you eat, your body needs to process it, so this means the use of energy. Eating a big meal right before bedtime forces your digestive system to work at night while you’re trying to sleep, which results in tossing and turning all night. To avoid this problem, try eating dinner several hours before bedtime so that your body has time to properly digest the food before bed.
You should especially avoid some kinds of food right before bedtime: spicy food, heavy meals, acidic food like citrus fruit or tomatoes and carbonated drinks. If you have any chronic sleep issues related to digestion and require a specific diet, speak with your doctor about the best food for your health and overall sleep quality. Caffeine and alcohol can also interfere with your sleep, so it’s better to avoid these beverages entirely in the evenings.
5. Establish A Bedtime Routine
Establishing a bedtime routine can make all the difference in improving your sleep quality. Not only does it help with relaxation and winding down, but it also sets an expectation of when to be in bed, which your body will begin to recognise. For example, scheduling a hot bath or shower before bed can increase your body temperature the way it would naturally during the day, signaling to your internal clock that nighttime is approaching.
Additionally, developing a consistent ‘shut-off-time’ – say 30 minutes before you plan on actually falling asleep – can become part of your routine and serve as an effective cue that bedtime is near. This may be easier said than done for those who like to stay up late scrolling through their phones. To help get back on track with a not-too-late / not-too-early schedule, try setting an hourly alarm reminder so that you don’t lose track of time.
Conclusion
Sleep is an essential aspect of a healthy lifestyle. If you want to enhance your sleep quality, consider implementing some or every tip into your daily routine. From keeping your bedroom cool and quiet to avoiding large meals right before bedtime, there are many ways that you can try towards better sleep. For instance, improving your bed, establishing a bedtime routine, exercising regularly, and limiting caffeine intake in the evenings are great ways to improve your sleep quality. With dedication and persistence, it’s possible to get the restful sleep that you need and deserve.