8 Simple Steps to Improve Your Sleep Quality and Feel Great in the Morning
The human body is in need of the proper amount of sleep to reap its benefits. Without enough sleep, our body will be unable to function properly.
Not sleeping enough is associated with a number of health conditions and negative impacts on our overall wellbeing.
Here are some reasons why we should care about our sleep:
– Sleep deprivation leads to impaired cognitive function, which can affect work performance and even personal relationships
– Not sleeping enough can increase the risk of diseases, such as cardiovascular disease and type 2 diabetes
Sleeping well may help with depression, anxiety, and stress levels.
This is why it’s important to make sure that you’re getting enough sleep in order to prevent these problems from happening.
Here are 8 steps to help improve your sleep quality and feel much better the next day.
Step 1: Create a bedtime routine
Create a bedtime routine that will help you wind down and relax before bed, as well as get your body ready for sleep so that when your head hits the pillow, you don’t have as many problems sleeping.
Step 2: Keep your bedroom dark and quiet
Try to avoid watching TV or reading in bed because it can keep you up all night and disrupt your sleep cycle.
It’s important to keep things hushed and dark so that the lights from outside don’t disturb your sleep either.
Sleep Mask: A healthy night’s sleep is within your reach!
Step 3: Be prepared for the moment
Pack your essentials and don’t forget to take the most important item – your phone! Have it set to silent, limit blue light exposure, and avoid caffeine.
Step 4: Keep distractions at bay
Many people make the mistake of spending too much time on the internet, social media, or other activities that can keep them from focusing on their sleep.
One way to prevent this is to limit your distractions in the evening. Make a list of all your activities and stick to it.
Step 5: Make sure your bedroom is cool enough
Getting the best temperature for a good night’s sleep is not as easy as it seems.
You need to find the perfect balance between ambient temperature, mattress, and pillow.
The best sleeping temperature is around 65 degrees Fahrenheit or 18 degrees Celsius.
If you have a mattress, don’t forget to use a cover and make sure that it is clean before turning it in for the night.
Step 6: Stay active throughout the day
Staying active throughout the day will help keep your mind relaxed and release endorphins which make it easier for you to sleep at night.
Though exercise is a very good way to de-stress, it is also important to be aware of how you can keep yourself relaxed and active throughout the day.
For example, taking a walk during your lunch break or doing some stretches before going to bed are great ways to do this.
Step 7: Reduce Stress and Anxiety in the Daytime
One of the most common reasons why people suffer from anxiety and stress is because they don’t have the time to stop and relax during their workday.
To help reduce stress and anxiety, try focusing on your breathing.
Take a deep breath in through your nose for about four or five seconds and then exhale for about eight seconds. Repeat this process three or four times.
If you are having trouble sleeping at night, try setting a couple of alarms in the next few hours before you go to bed so that you’re not sleeping close to your alarm time. That way, you’ll have time to relax before bedtime when you need it most.
Step 8: Track your Sleep Quality
Sleep tracking is a hot topic right now.
It’s important to work out your sleep pattern if you want to improve the quality of your sleep.
There are various ways to track sleep, all of which have their own pros and cons.
The most popular method is using a wearable fitness tracker like Fitbit.
If you are looking for a solution that is good for beginners and easy to use, then Fitbit’s Sleep Score is the ideal choice for you.
