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.
Invest
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.
13 Comments
Thank you very much to share these above sleeping tips in this article. All the tips are great but i think there are some other techniques for a good night sleep such as use a comfortable mattress, wash your face before sleep, put on clean cloth, use perfume etc.
Hey, Insightful post indeed!
As in my opinion, Exercise is one of the best ways to improve your sleep.Research shows that people who exercise daily sleep better at night and feel less sleepy during the day.
Great work, I had just go through your post and found that you have missed to mentioned about sleeping pills. People use sleeping pills to improve sleep but I suggest you avoid sleeping pills as it will harmful for your body. Keep sharing informative work with us.
These are all great pieces of advice! I don’t think a lot of people realize how bad it actually is for you to stare at screens all day and night, especially right before you need to go to sleep.
That OURA Ring sounds really interesting. Have you tried it personally?
Investing in a good mattress is key. Not only does that give one a good night’s sleep but also reduces several pains. My back pain was greatly reduced when I chose a good mattress.
My first step was to develop a bedtime routine. Your body needs time to wind down from the day. My routine includes a shower, a little time writing in my journal and writing my to do list for the next day.Sometimes, even after my bedtime routine is complete, I still need to quiet my brain. I’ve found that books do this.
Basically, if you’re even a little bit sleep-deprived, you become slower and less accurate than your usual, well-rested self. This obviously affects your ability to choose between two, three, or a multitude of choices.
Poor sleep has a big impact on your cognitive performance. This manifests itself in two main ways: speed and accuracy
Standard bed time is really important for me. Also, I try to stay out of my bed until it’s time to sleep. Really good sleep tips. I appreciate the info.
Hi, I have read so many articles and reviews but this one is really nice, keep it up.
Great work! Turning off the device is what I needed much to improve my sleep. Thank you so much for sharing such brilliant tips.
Awesome Post! This is very helpful for health. I will follow this tips & I am glad to read this awesome article. thanks for sharing such a great post.
great knowledge share by you, it is very helpful for us, thank you so much for sharing your knowledge