As with anything, there is good sleep, which is deep, sound, and quality sleep that forms a human health and productivity basis. Unfortunately, people don’t get the good sleep they deserve because of stress, wrong behaviors, and timely schedules. Don’t underestimate the power of good sleep, some simple modifications will help to turn bad nights into good ones. Here is how to get better sleep and feel energized each morning.
Learn about Sleep Quality
It is a well-documented fact that the quality of sleep you receive has on your psychological well-being, your emotional state, and your physical health. The CDC established the functional adult sleep requirement at 7 to 9 hours every night. Lack of sleep has been associated with such consequences as a lowered immune system, increased weight, high blood pressure, and heart disease. One of the elements essential for better sleep includes improved memory and a stable mood for optimum performance during any activity.
Turn Your Home into a Sleep Machine
Everything around you during the night significantly determines the quality of sleep that you are going to have. A good mattress, a good quality curtain that can block or reduce the light entering through the window, and a cool temperature can go along way to solving it. Research conducted by the National Sleep Foundation shows that people who sleep in an environment that is dark, quiet, and cold are the most likely to enjoy a solid night’s sleep. Avoid any interference by using noiseless white noise machines or using earplugs.
Set Some Routine of Sleep and Wake up
The regular sleep-wake cycle has far-reaching effects on the body’s temping to regulate the sleep period and therefore enhance sleep quality. Maintain your sleep schedule for 7 days a week, even on weekends. Consistency helps your brain to mature and have the ability to realize when it is time to sleep so it doesn’t twist and turn all night.
Maintain Healthy Pre-Sleep Hygiene
Do not take coffee, alcohol, and oily foods at night since they have negative impacts on your sleep hygiene. However, read meditate, or do any activity that would not spike your blood pressure. Number one is reducing the time spent staring at the screen before going to sleep is another big boost. Blue light that comes from screens disrupts the production of melatonin which plays a part in helping a person sleep.
Adopt Relaxation Techniques
Making changes in bed at night perhaps, in the form of relaxation techniques could help improve the quality of your sleeping experience. Chest expansion exercises such as deep breathing, yoga, and muscle relaxation exercises relax the mind and body for sleep. It also states that mindfulness meditation can decrease the incidences of insomnia and enhance talking at night.
Track Your Sleep Patterns
You have the technological applications that have been developed that can be used to monitor your sleeping quality. Wearable technology and applications enable one to monitor his/her sleep time and sleep patterns to realize areas that require adjustment to better sleep. According to the American Sleep Association, tracking devices can help people change what needs to be done for improved sleep.
Conclusion
This book is not about getting a miracle overnight of better sleep, but about making changes in one’s habits for the better. From controlling the availability of bright light and avoiding its exposure before going to bed to being consistent using relaxing techniques, one can be helpful. Proper sleep is the missing link to increased energy, improved concentration, and a balanced routine.