Since time immemorial, the fact that we spend nearly a third of our lives in bed has been frequently emphasized from generation to generation. As much as the certitude might have been cliched to a significant portion of the human population; it should instead serve as a constant reminder that a third of a lifetime is too much to strain. Furthermore, sleep serves a crucial role in revitalizing the body and brain functions.
If you have been struggling to get the sleep you need, a few key observations that guarantee much control over the quality of slumber you aspire include:
1. Optimize your bedroom environment
The environments we sleep in have quantifiable effects on the quality of sleep we experience. Depending on how we customize them, we can nourish them into an oasis of rest, or foster them into distractors that frustrate us with sleepless nights.
To lay a good foundation for rest, first ensure that you cool off your bedroom to comfortable temperatures either by installing air conditioning, fans, or even opening the windows when favorable. Secondly, you need to keep the bedroom dark (block all light) as exposure to light during bedtime suppresses melatonin, the hormone regulating the sleep-wake cycles. Additionally, keep electronics such as phones and TVs off your bedroom as they can keep the mind active disrupting your ideal sleep circles.
2. Frequently invest in good bedding
Your bedding plays a crucial role in determining your sleep routine. As much as you are investing in a new mattress every 5 to 7 years, replacing your pillows every 2 to 3 years and investing in comfy Hush Blankets; you need to prioritize their hygiene. Additionally, you need to pay attention to the fabric and color of your bedding as comfy fabrics, especially cotton, and soothing colors such as blue help one relax thereby easily inducing sleep.
3. Watch your diet
Did you know what you eat can sabotage your sleep? If you’ve optimized your bedroom environment and invested in comfy bedding but still glaring in the dark, then you need to watch your diet. Avoid foods with caffeine and nicotine at night or hours before you sleep as they are major sleep deprived. Spicy and acidic foods, especially for those with acid reflux disorders, should also be avoided as they lead to heartburn which can hinder sleep due to the discomfort associated with it.
4. Manage your worries before bedtime
On a different note, anxieties of life could be what is predating on your perfect share of daily rest. If your mind starts racing as soon as you hit the pillow, then you need to workable alternatives of managing your worries. These include meditating, winding down a few minutes before you go to bed by taking a shower, reading a book, or listening to some soothing music, avoiding stressful activities such as engaging in heated social media exchanges or trying to settle bills before retiring, and much more.
5. Adopt a regular sleeping pattern
Finally, a well identified and consisted sleep routine allows your circadian rhythm to operate at its optimum. This revitalizes your body for optimum energy levels, laser beam concentration, and good moods after getting well rested.