1. Setting up a schedule that works the entire week
Most people will skimp on sleep on workdays then try playing catch-up over the weekend. This is not a good approach because it is going to affect your sleep quality. A consistent bedtime and wake-up time every day is important because it benefits the body’s clock. When you have a consistent schedule, it is going to strengthen the body’s circadian rhythm. This is what governs the release of a hormone that is responsible for alertness and sleepiness. You will have better sleep if the body clock works well. This doesn’t mean you can’t have the occasional sleep-in, but the goal here is to be as consistent as possible.
2. Enjoying some sun
Another trick to improve your body clock is exposing your eyes to natural light as soon as you wake up. There was a 2017 study that showed that a dose of sunlight earlier in the day helped the brain become alert – which is going to help your brain switch to sleep mode when it is bedtime. You don’t even have to go outside to get the benefits. You can choose a sunny spot in your room or kitchen as you sip a cup of coffee. You can go for an outdoor walk.
3. Moving around during the day
You will notice an improvement in your sleep quality by doing two to five hours of moderate-to-vigorous exercise every week. You will sleep more quickly and go to deep sleep as soon as you sleep. Two hours a week of exercise can seem like a lot of time, but this is just 20 minutes a day. Choose an activity that gets your heart pumping and quickens your breath. Apart from walking, some other good options include swimming laps, cycling, dancing, and playing tennis. It is a good idea to choose something that you enjoy because it is easier to stick to it.
4. Choosing the right mattress
An uncomfortable sleeping mattress is going to make it hard for you to get enough rest. If your mattress is making you feel sore in the morning, it might be time to get rid of it and get yourself a new one. There has been a rise in companies making mattresses, and some claim they have cracked the code to exceptional sleep. Be careful dealing with such companies. Comfort is a subjective thing. The best mattress whether a firm or soft, constructed with coils or made of memory foam is going to depend on you. Look for something that feels good for you personally. Test the mattresses yourself as you shop for one. If you are buying online, ensure the seller offers an easy return policy in case you don’t like it. Shop the best Nectar mattress in the UK.
5. Conducting a caffeine audit
Is quitting coffee going to improve your sleep? This is something you have to answer for yourself. Caffeine is naturally occurring and can be found in tea and coffee. It is a stimulant but the individual responses vary. No matter the effect it has on you, make sure you avoid caffeine four to six hours before going to sleep. If you suspect that your poor sleep is because of your coffee habit, test it out by reducing how much coffee you drink per day then see how you feel. If you feel less buzzed and sleeping more soundly, keep drinking smaller quantities.
6. Winding down with mindfulness
If you are one of those people who are kept up by racing thoughts, this one is for you. When you practice mindfulness – this is focused attention on the represent without any judgment – you dial down ‘cognitive arousal’ and this will help you fall asleep. The good thing is you don’t have to add more time to your sleep routine. Take a couple of minutes and focus on your breath – in and out – then notice the body relaxing. If this doesn’t work for you, consider a guided meditation. Give meditation a try and see whether it improves your sleep according to twitter.
7. Skipping the nightcap
When it comes to the effect alcohol has on your sleep, it gets trickier compared to caffeinated drinks. Some people take a glass of wine before going to bed because it makes them feel drowsy and can easily sleep, but most don’t know that it is going to affect the quality of sleep. If you want to enjoy your drink, then make sure you do it at least for hours before going to bed. Always remember that alcohol is not going to improve your quality of sleep.