The key things every individual should do to maintain a healthy lifestyle are eating a balanced diet, engaging in regular physical activities, minimising stress and ensuring high sleep quality. For many, the last one is the most difficult to achieve and as a result, people often end up suffering from insomnia which has a negative impact on their overall wellbeing.
The quality of your sleep directly affects your physical, mental and emotional health. If you fall short on it, there are high chances that your energy, productivity levels, emotional balance and your mood may be seriously impacted. Therefore, if you want to stay in good health at all times, it is crucial that you get the rest you deserve every night.
The question is: how does one achieve this?
Keep reading for effective health tips which have the power to optimise your health and improve your overall sleep quality.
5 tips to improve your sleep quality and wellbeing
1. Create a restful environment
If you live in a place that’s noisy then you should make your bedroom a peaceful and quiet environment so you can get the rest you need after those long workdays and loud noises. Everything from the bed you sleep on to the lights in the room can play a major role in enhancing your sleep quality.
Start by getting a good mattress as it supports your whole body and boosts your mental health. Since finding a high-quality mattress is imperative to your sleep quality, you should always look for the best one you can afford. So, let’s say that you live in O.C, then you should look for the best mattress store Orange County has to offer. You’ll be surprised by the many health benefits you will experience just by finding yourself a comfortable and supportive mattress.
2. Develop a suitable sleep schedule
Another important factor for good sleep quality is to develop a sleeping schedule. For most healthy adults, this refers to getting around eight hours of sleep to give your body and mind the rest they deserve. One way of creating an appropriate sleep schedule is to go to bed and wake up at the same time every day. This will help set your body’s internal clock which will certainly lead to improved sleep quality in the future. Choose a bedtime that suits you best and try to wake up naturally without an alarm.
3. Reduce daytime naps
A common mistake that can affect your sleep at night is taking naps during the day. Sleeping in the daytime can confuse your internal clock and cause you to struggle more to fall asleep quicker at night. However, if you feel really tired during the day and want to lay down a bit, then try to limit yourself to a half-an-hour nap in early afternoon, so you avoid interfering with your nighttime sleep. If that doesn’t help, then stop napping altogether.
4. Practise relaxation techniques
If stress is the major cause of your lack of sleep, then you should consider practising relaxation techniques to wind down before you go to bed. Not only will this help improve your overall sleep quality, but they are also a great way to reduce stress symptoms.
For example, taking a long, hot bath before bed is an excellent relaxation technique you should do every once in a while. Soaking in warm water can relax your muscles and mind and help you fall asleep more quickly. If you want to enhance your experience, light up a few candles and play some calming music in the background.
5. Include physical activity in your daily routine
People who exercise on a regular basis sleep better at night and feel less sleepy during the day. This is because frequent physical activity improves the symptoms of insomnia and increases the amount of time you spend in the deep stages of sleep. But care must be taken not to exercise too close to bedtime. Try to finish your workout sessions at least three hours before going to bed.
If you are looking for a physical activity that can promote sleep, then consider yoga or gentle stretching in the evening.
Final thoughts on sleep quality
The importance of sleep quality should never be overlooked. The truth is that sleeping affects every aspect of your wellbeing, including your immune system, mood and general health. So, if you feel like you aren’t getting the rest you deserve at night, it is high time that you employ a few effective strategies to improve your overall sleep quality.
From creating a restful environment to practising relaxation techniques, follow the tips above and your sleep quality will improve in no time.
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