A good night’s sleep can make a big difference in your day to day life. Having at least 6 hours sleep every night will make you more active the next day and will benefit your health in general.
Try to follow these great tips and tricks if you want to have better sleep:
Sleep on a Comfortable Bed and Pillow
Many people suffer from prolonged insomnia because they sleep on a curved mattress or an uncomfortable pillow. Spend your money on a high-quality bed because you spend 1/3 of your life there and you shouldn’t compromise the quality of sleep you get everyday.
Reduce Caffeine Intake
Do not drink coffee six hours before sleeping and try not to eat two hours before going to bed. This will make your body as relaxed as possible and encourage your body to rest in harmony.
Exercise at Least 3 Times a Week
If you can get into the habit of exercising at least 3 times a week, your body will be more tired and you will increase your chances for better sleep. And don’t forget about all the other health benefits from exercising.
Good Room Temperature
Many people make the mistake of sleeping in a bed that is covered with blankets. Excessive heat may make you restless and disturb your sleep. The other extreme – a cold room is also not great for quality sleep, as the body uses energy to warm up and does not rest completely. The best room temperature is about 20 degrees Celsius.
It is especially important for quality sleep and rest for the brain. Oxygen will make you feel fresh and full of energy in the morning. Open a window for 5 minutes before going to bed to fill the room with some fresh air that will benefit your sleep.
Evening Shower or Bath
A warm bath or shower is great for getting comfortable and ready for the evening bedtime, cleaning and relaxing the body with warm water makes you feel calmer and relaxed. The bathtub has a much stronger effect than a shower, but if you don’t have a bath at home, a hot shower will help ease the tension.
Do Not Work in Bed
This is a mistake for many people that have a busy lifestyle these days – with stacks of papers or a laptop in bed, they continue to work and load their consciousness. Make your bed a territory only for pleasant, relaxing emotions. There is no way you can fall asleep if there are business commitments until midnight.
Create a Sleeping Schedule and Stick to It
Try to create a schedule and train your body to fall asleep every night at the same time. In the beginning, this may seem like a hard task but in the long term, this technique will help you a lot with a better sleep.
Avoid Alcohol and Cigarettes
Alcohol beverages and cigarettes can really affect our sleep hygiene. Try to reduce your alcohol and nicotine intake if you struggle sleeping.
Sleep hygiene is important for our day to day lives. If none of the above advice can help you to get a good night’s sleep, you may consider going to a doctor to check for issues with your sleep and sleeping habits.
Be a Great Host, Hire a Bed
If you are having guess round to stay for a longer period, hiring beds from a bed hire company is a good solution as this will give everyone a comfortable bed to sleep on and ensure everyone has a good night sleep.
Sources: NSF (National Sleep Foundation)