When you don’t get enough sleep, there’s almost a guarantee that you’ll feel it the next day. Lack of concentration, irritation, and general fatigue are just a few consequences of a sleepless night. Ensuring you get a good night’s sleep on a regular basis is vastly important to having a productive and meaningful following day. Here are a few basic tips that can help you catch those zzz’s every night without fail.
1. A Slower, Calmer Nighttime Routine.
After a long day at the office or with your little ones at home, winding down in the evening in generally what your body and mind want most of all. In our fast-paced society, however, it can be hard to pull away from your inbox or take a break from household chores before bedtime. Remember that your nighttime routine will positively affect your sleep quality and thus the next day’s energy levels. To create a better routine, turn off all screens 2-3 hours before bedtime. Turn off music, podcasts, and all sounds that cause your brain to stay distracted and results in lower quality sleep. Pour yourself a glass a chamomile tea, which helps relax the body and mind, and pull out a book instead. You can also try some meditation – all you need is five to ten minutes to calm your brain. Remember that consistency is key, and in no time you’ll be falling asleep in mere minutes.
2. Better Bedroom Air Quality.
When the air quality in your bedroom is subpar, your sleeping body knows it, which can result in restless sleep. Improve your bedroom’s ventilation system by turning off air conditioning units and opening the windows for a nice, cool evening breeze. Another way to improve air quality is to add some plants to your bedroom, which are known to calm the senses and clear the air. A stuffy room leads to disruptive REM cycles, so make sure when you take a few deep breaths before falling asleep that the air quality is to your standard.
3. A New Mattress
How long have you had your current mattress? Many people sleep on the same mattress for way too long, even decades over the recommended amount of time! A bad mattress can easily cause poor quality sleep, and it’s no longer able to support your body in a comfortable and healthy way. Newer, more high-tech mattresses use microcoils and memory foam to provide the best support possible, like the oceano mattress with uses a layer of gel memory foam. To get the best night’s sleep possible, look for a new mattress with these features, as well as nontoxic materials. You’ll back and neck will thank you in the end!
This one may seem like a no-brainer, but it is always true! A short run or a half hour at the gym will give you the energy you need during the day, but will also help you fall asleep faster and more efficiently at night. It’s best not to exercise too closely to bedtime, or else your energy levels will spike and you might have trouble falling asleep. But even just twenty minutes of brisk walking, kayaking, playing at the playground, or a run with your dog will pay off generously in the evening.
5. A Less Stressful Lifestyle
Stress is one of the leading causes of insomnia, as well as other problems like anxiety, heart conditions, quicker aging, and low productivity. Creating a less stressful lifestyle is always easier said than done, of course, but there are some simple and efficient ways to minimize your stress levels. Taking a few deep breaths every hour will instantly lower your stress levels, and doing this on a regular basis with undoubtedly will. A healthier diet consisting of more fruits and vegetables with less meats and sugars will stabilize energy levels and keep your stress low. Less caffeine is also a way to lower your stress levels, especially if you’re drinking more than a few cups of coffee a day. Consider ways to minimize your stress, if you’re aiming for the best quality sleep possible.