The importance of getting enough sleep should always be considered. Lack of sleep has been shown to have direct and negative consequences for hormone levels, physical performance, and cognitive ability. It may also make people gain weight and put them at higher risk for diseases, which goes for adults and kids.
Getting enough sleep may improve your eating habits, physical performance, and overall health. After all, one of the most essential things you can do for your health and well-being is to obtain a good night’s sleep. Methods proven effective in improving sleep quality are provided below, so read on.
Reduce Blue Light Exposure
Excessive exposure to the blue light emitted by modern electronic gadgets like cellphones and laptops is detrimental to your health and sleep quality.
Several common practices exist for minimizing late-night exposure to blue light. Among them are:
- Put on your blue-light-blocking glasses.
- Get yourself a blue-light-blocking app for your smartphone.
- Two hours before bedtime, switch off all electronics and dim the lights.
Choose The Right Bed Sheets
A comfortable set of bed sheets is essential for a restful night. A good night’s sleep may make or break you, depending on the quality of your linens. Bedding that does not retain heat, like bamboo bedsheets, is preferable since our bodies naturally produce more heat at night. Since the body’s internal temperature rises while the sheets keep the heat in, perspiration and waking up are inevitable consequences.
Cotton, bamboo, and linen are great options since they naturally absorb moisture and release it quickly. Sheets with a thread count between 200 and 400 will allow air to circulate while still feeling soft and cool, making them ideal for hot summer evenings. Choose a thread count for your sheets that is higher than 400 if you want to keep your body heat in during the cold.
Moreover, you can feel the softness of each sheet set shown at department stores. Put each fabric option against your skin and evaluate the level of comfort.
Follow Your Circadian Rhythm
The natural cycle of your body’s clock, or circadian rhythm, follows the sun’s rising and setting. Maintaining regular bedtimes and wake times may improve your quality of sleep over time.
Poor sleep quality was indicated by research participants who had irregular sleep schedules and who stayed up late on weekends. Other research has shown that if you don’t get enough sleep on a regular basis, it may throw off your circadian rhythm and melatonin levels, both of which tell your brain it’s time to sleep.
If you have trouble sleeping, it may help to establish regular wake-up and sleep-in periods. After a while, you probably won’t even need an alarm clock.
Be Mindful Of What You Drink
Coffee, tea, and soda are three of the most commonly consumed caffeinated liquids worldwide. Caffeine may provide a temporary boost of energy, but relying on it to fight daytime drowsiness isn’t healthy and can lead to sleep deprivation in the long run. Caffeine may prevent you from falling asleep, so cutting back on it later in the day is a good idea.
Many people will find it difficult to put all these tips into action at once. However, keep in mind that it’s not all or nothing; you may make little adjustments initially and gradually improve your sleep hygiene over time.