Do you really think you’re getting the most of your sleep at night? If you wake up feeling refreshed and ready to tackle the day, then chances are, you’re already getting a good quality of sleep. However, you might wake up feeling groggy and full of inertia, like the majority of people out there.
Sleep is a time when our bodies work to repair and recover, so we need to make sure we’re getting the right amount of quality sleep. Again; there’s no point in getting lots of sleep if it isn’t quality! Both quality and quantity are important.
Here are 10 ways you can increase your sleep benefits:
- Make Sure You’re In A Great Sleep Routine
First thing’s first: if you’re going to bed and getting up at different times each day, it’s time to break out of this habit and get into a good routine. This can’t always be helped if you have a job where you work strange shifts, but if you don’t, you should start working on it right away. It’s all about syncing your body up so you fall asleep and wake up naturally at almost identical times. It can take a few weeks to get it right, but it’s worth it. Just make sure you continue your new routine even on weekends!
The great thing is, when you’re getting enough sleep, you won’t feel like having a ‘lie in’ on weekends.
- Get Some Exercise
Exercising before bed will help you to fall asleep faster, not to mention the plethora of other benefits that physical activity brings with it! It’s up to you what time of day you exercise. Bear in mind that exercising too close to bed can leave you lying awake rather than drifting off. Try to be more active throughout the day instead. Many people enjoy exercising in the morning, as it helps you to be more productive throughout the day and fall asleep easily come bedtime.
- Make Sure Your Bed Is Right For You
Your bed needs to be right for you, or you just won’t get a restful night’s sleep. Memory foam is a good choice for those looking for the right amount of comfort and support, but there are so many others out there too. Looking at information online from Mattress-Guides.net can help you to figure out your options and what’s right for you. Your pillows, duvets, and other bed accessories need to be right too. You need to be the right temperature, so take this into account.
- Focus On Nutrition
Ideally, you should only consume light meals before bed. Focus on your nutrition throughout the day and you won’t have afternoon slumps; you’ll sail through nicely until it’s time for sleep. Some people like to eat carbs before bed to aid recovery from exercise. However, you may need to experiment to see what’s right for you.
- Try Lucid Dreaming
Lucid dreaming is a fantastic skill to learn, but it does take practice. By learning how to do this, you can make your dreams work in you favor. For example, monks use their lucid dreaming practice to further meditate in their dreams. Athletes use them to practice exercises and movements they have been struggling with. This is even stronger than a visualization technique! To start lucid dreaming, set the intention each night to have a lucid dream. Do your lucid dream checks throughout the day, to remind yourself you’re awake. Keep a dream diary too. Soon, you should start becoming conscious while your body is asleep.
- Avoid Smoking, Alcohol, and Other Bad Habits
Smoking, alcohol, and other bad habits can seriously hinder sleep quality. Many people think that drinking alcohol can give them a better quality of sleep, as it helps them to fall asleep faster. This isn’t the case. If you get into the habit of drinking alcohol before bed every night, your sleep quality will actually suffer in the long term. It can cause insomnia with long term use.
- Make Sure Your Room Is Pitch Black
A pitch black room is a must for a high sleep quality. Make sure you have black out blinds or curtains, and avoid having TVs and things in your room that can give off light. The light may only be minimal, but it can still affect your sleep negatively.
- Keep Screens Away From Your Bed
If you can, buy a separate alarm clock so you don’t have to keep your phone by your bed. Avoid having screens in your bedroom at all. Don’t be tempted to use your laptop or tablet right before sleep. All of these things can confuse the brain and associate the bed with things other than sleep.
- Don’t Drink Too Much Water Before Bed
Drinking too much water right before bed will leave you getting up every hour on the hour to use the toilet. There’s nothing worse than having a full bladder when all you want to do is stay in a warm bed. Drink your water throughout the day and you should avoid being woken up by a full bladder.
- See A Doctor
Finally, if you’re still not getting the sleep quality that you deserve, you may need to see a doctor. Do you think that something is stopping you from getting the quality of sleep you deserve? There are all kinds of sleep conditions that could be affecting you, from sleep apnea to restless legs. The thing with some of them is that you won’t know if you sleep alone. Going to the doctor and having some tests done will help you to find a solution.
Make sure you’re doing these things and you should begin to enjoy a better quality of sleep in a few days – weeks depending on what’s currently going on. If you’re not sure what your sleep quality is like, you could always get a fitness tracker that tracks sleep to give you a better idea of your Zzz quality.
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