Are you having trouble getting a proper night’s sleep? Do you always wake up restless and tired even after many hours of sleep? Here are some useful tips to help you improve your sleeping habits.
Create A Baseline
Are you sleeping for long hours but with low sleep quality? Well, you need to create a baseline to improve your sleep quality considerably. A baseline metric allows you to monitor your sleep accordingly to know what to change. You can try the tracker from OURA Ring. Just like other trackers in the market, you can use this device to check your heart rate and movement but it also comes in handy when tracking your sleeping habits.
The device can track your skin temperature and pulse waveform. That way, you have an idea of how much time you’re spending in REM or light sleep. It also measures the variability of your heart rate at night so you have an idea of when you’re not rested enough to work out.
A new mattress can make all the difference to a night’s rest and help you sleep significantly better. There are lots of sites that have in-depth mattress reviews nowadays, check out this one on Amerisleep for details and to get an idea of what is on offer.
Create Standard Bedtime Hours
Although it’s obvious you need to create standard bedtime hours, it’s always tough to put it into practice. Just like children, adults need bedtime too. For instance, you can start committing to your TV fewer hours than usual, leaving your parties earlier and forcing your partner to go to bed with you at the same time. It’s a pretty simple habit that you need to pick up immediately for the best results. Make sure you get at least 8 hours of sleep every night by forcing yourself to go to bed at the right time. If you have to wake up the rest of the family by 6 am, you should be asleep by 10 pm. It might be quite early then you’re used to but it’s the best way to improve your sleeping habits.
Take A Nap
You might have heard somewhere that napping will ruin your sleep cycle. Well, that’s a myth because scientists everywhere are in support of naps. If you had interrupted or short sleep on the night before, you can take a nap to improve your cognition, decrease drowsiness and also increase your sleep quality. You can take a nap for about 90 minutes to get a restorative and deep REM sleep. Even better, if you’re feeling a little drowsy during the day, you can take a 30-minute nap for the best results.
Turn Off Your Devices
Electronic devices have become quite rampant and it’s always tough to spend time without looking at your TV, phone, e-reader, iPad and much more. Well, did you know you’re wearing out yourself by looking at these devices for too long? If you need to improve your sleep quality, you should turn off your devices. When your screen is turned on, it emits a lot of blue light thus prohibiting the production of dim light melatonin.
Keep in mind that the pineal gland releases melatonin allowing your body to get in shape for restorative sleep. Therefore, you should turn off your screens to protect the hormone. You can stop working late or leave that favorite episode midway and turn off your devices. Even better, you can counteract the screen with amber-tinted glasses that block the blue light being emitted from your screen. Research has identified that wearing these glasses will definitely improve your sleep quality.
In conclusion, did you know that your sleep quality is also affected by stress? If you’re stressed at work or at home, you might have a hard time getting restorative sleep. You can always try meditating or relaxation techniques to get your body calm and prepared for your sleep cycle.