Sleep is such an important part of maintaining both your physical and mental health. When you sleep, your body repairs molecules, releases important hormones and proteins, the brain stores important information, gets rid of toxic waste and you’re able to wake up more focused and energized than when you laid down. But getting good quality sleep is often easier said than done. Whether it’s stress, physical discomfort, external distractions, or some other issue, many of us deal with sleeping issues from time to time. To help you restore that high-quality snooze you’ve been seeking, check out these tips on ways to improve your sleep quality.
If you can’t wind down…
Sometimes, the stress and excitement of the day is hard to overcome when it comes time to go to bed. If this is your issue, you might need to focus a little bit more on your bedtime routine in order to improve the quality of your sleep. Winding down after a long day is oh-so-important but also hard to do.
Here are a few tips to help you chill out even when it feels like you can’t:
- Try journaling: Journaling is a great way to catalogue a day’s worth of events and in the end, let them go. Keeping things bottled up inside — happy moments or otherwise — can make you feel restless at bedtime. Use your journal as a space to speak your mind, process emotions, and memorialize your thoughts.
- Practice mindfulness: Yoga and meditation have long been lauded as treatments for stress management, making them the perfect practice for your pre-bedtime routine. Each night, take 5-10 minutes to stretch or sit in a meditative pose to relax your body and mind before you hit the hay.
- Avoid bluelight: Bluelight has a bad reputation when it comes to bedtime. Scientists have examined its effects for years and many believe that it can negatively impact your body’s circadian rhythm which is closely tied to sleep. Rather than scrolling on your phone or watching television, opt for a good book before bed.
- Subscribe to a skincare regimen: Sometimes a warm shower filled with soothing scents is enough to prime you for a good night’s sleep. Take it up a notch by indulging in a nightly skincare routine. Doing something nice for yourself feels relaxing and soothing so you’ll be more ready for a rewarding rest.
If you experience physical discomfort…
In addition to emotional discomfort, many individuals face physical discomforts that contribute to poor sleep quality. Physical discomforts can range from minor grievances with room temperature to back or neck pain that would cause more serious issues. Luckily, there are several things you can do to alleviate some of the discomfort you’re facing at bedtime.
If you’re having back pain, for example, take a look at your mattress first. A mattress that’s too soft could cause your spine to morph into unnatural positions while a firm mattress may be too rigid. Another common one is acid reflux flare-ups at night — in that case, look into a wedge pillow for acid reflux to minimize your heartburn symptoms. If your physical discomfort is as simple as a temperature adjustment, investing in cooling sheets could be your best bet.
If audible or visual distractions are disruptive…
Perhaps the sounds of the city are to blame for your unsatisfactory sleeps. If that’s the case, a set of blackout blinds or curtains paired with a white noise machine can work wonders. While the blackout curtains minimize light and sound from the outside, the white noise machine generates soothing sounds that create a chilled-out atmosphere perfect for snoozing.
If you can’t stay asleep…
If you’re able to fall asleep but consistently wake up throughout the night, here are some helpful ideas:
- Avoid caffeine late in the day (or at all).
- Exercise regularly, but try to do so earlier on in the day so you’re not buzzing before bedtime.
- Keep your room tidy to make it more conducive to sleep.
- Avoid alcohol and smoking.
- Try not to oversleep or take naps during the day.
- Take natural supplements like melatonin as needed.
Getting a good night’s rest is key to your physical and mental health, but it doesn’t always come so naturally. If you’re having trouble catching zzz’s, use these pointers as a starting point.
Thanks for stopping by today, I hope you’ve enjoyed this post.