ByWe all know how it feels to wake up refreshed after a great night’s sleep. Unfortunately, for many, these mornings are few and far between. The good news is that improving your sleep quality isn’t as difficult as it might seem. With just a few simple adjustments to your environment and habits, you can transform your nightly rest. And if you’re still on the fence, bear in mind that the quality of your sleep can make or break your day. And why make our bed the wrong way on purpose? At the end of the day, we’re the ones who have to sleep in it.
On the Clock
Set a consistent sleep schedule. Our bodies thrive on routine, and sleep is no exception. This consistency helps regulate your internal clock, making it easier to fall asleep and wake up feeling refreshed. Create a sleep-inducing environment. Your bedroom should be a sanctuary for sleep. Keep it cool, quiet, and dark. Consider using blackout curtains or a sleep mask if light is an issue. A white noise machine or a fan can help drown out disruptive sounds, and help you create a peaceful environment conducive to sleep. Avoid loud colours sure, but other than that just trust your preferences. If you like elegant home furniture or Boho-inspired pieces, there’s no reason to miss out.
Quality Over Quantity
Invest in quality bedding. Comfortable bedding is crucial for a good night’s sleep. Start with a supportive king or queen pillow that suits your sleeping position. For back sleepers, a medium-firm pillow is ideal. Side sleepers should opt for a firmer pillow to keep their neck aligned, while stomach sleepers might prefer a softer, flatter option. When it comes to sheets, the material and thread count matter. Cotton sheets, particularly Egyptian or Pima cotton, are breathable and soft. If you tend to sleep hot, consider moisture-wicking sheets made from bamboo or linen. High thread count sheets can be luxurious, but anything above 400 is often more about marketing than comfort.
Fuel Your Dreams
Watch what you eat and drink. What you eat right before bedtime can significantly impact your sleep. Avoid large meals, caffeine, and alcohol late in the day. While alcohol might make you feel sleepy, it can actually disrupt your sleep cycle later in the night.
Quiet Down
Wind down before bed. Build your own relaxing pre-sleep routine. This could include reading a book, taking a warm bath, or practising gentle yoga or meditation. Avoid screens at least an hour before bed, as the blue light emitted by phones, tablets, and computers can interfere with your ability to fall asleep.
Stress Not
Get regular exercise. Physical activity can help you fall asleep faster and enjoy deeper sleep. Aim for at least 30 minutes of moderate exercise most days, but try to avoid vigorous workouts close to bedtime. Manage stress. Stress and anxiety are major sleep disruptors. Recognizing the profound benefits of breathwork, which includes its remarkable ability to calm the mind and alleviate physiological tension, can bring about transformative effects. Enhance your bedtime routine by integrating practices like progressive muscle relaxation or journaling, effectively unwinding and preparing for a restful night’s sleep. Finding ways to manage your stress throughout the day can also improve your sleep quality.
Sweet Dreams
You can improve the quality of your sleep – and it doesn’t even take that much effort. Remember, better sleep leads to better days, so invest in your rest and reap the benefits of a healthier, more refreshed you. Sweet dreams!
