7 Ways to Ensure Comfortable Sleep
Different factors are involved in ensuring quality sleep. Your daily lifestyle, personal and professional responsibilities, and stress levels heavily impact your sleep.
At times, it is not possible to control everything, which can interfere with your sleep. But you can still change your daily life habits to improve your patterns of sleep. Comfortable sleep at night is essential for good physical and mental health, and it is as important as a healthy diet.
According to a research study, poor sleep can affect your hormones and increases the risk of diseases among children and adults. Also, it can make you gain weight which is the root cause of many diseases. On the other hand, if you are getting sufficient sleep, it will help you optimize your health. You will eat properly on time which will help you maintain weight.
Let’s find out how you can get a comfortable sleep.
- Get a Quality Mattress
One of the most important things which can affect your sleep is your mattress. If you have a quality mattress, it will relieve body pain and allow you to sleep in a better posture. It supports your spine, leg, and back.
Sleeping on a quality mattress surrounds you with positive energy and helps to reduce stress levels. It ensures restful sleep that keeps you active and energized for the rest of the day.
You must approach reliable mattress suppliers with a proven track record to get a durable product. You may consider contacting the Mattress Factory, as they have got years of experience in providing comfortable mattresses. Buying a high-quality mattress from them can help you get a peaceful sleep.
On the other hand, an old or low-quality mattress can also increase the risk of allergies which can lead to serious health issues.
If your mattress is making creaking noises, then it indicates worn-out springs. When coils are not able anymore to support your weight, it can disturb your sleep and increase the stress on your back area. So, in such a case, you must consider changing your mattress.
- Have a Proper Sleep Schedule
The best way to fix your sleep cycle is to stick to a proper sleep schedule. According to experts, getting sleep of daily seven to eight hours is a must.
Although, many people do not need eight hours of sleep, and the time frame can vary according to daily routine and individual requirements. But it is suggested to go to bed early in the night, so you can get up early and stay well rested for the entire day.
Try to sleep and get up at the same time for the entire week. It will help you follow the proper sleep schedule that will adjust the sleep-wake cycle of your body.
If you are unable to sleep within twenty to twenty-five minutes after going to bed, then try doing something which can relax you. Read something or listen to calming music that can help you fall asleep.
- Pay Attention to Your Diet
Your diet can impact your sleep big time. You should not go to bed with an empty or full stomach. It can cause discomfort and prevent you from sleeping comfortably. Try to avoid large meals at night and consume a light diet.
Furthermore, you also need to limit nicotine and alcohol consumption because their stimulating effects can cause interrupted sleep. Although you may feel sleepy after consuming alcohol, it will disrupt your sleep later. Avoiding these substances is crucial anyways to living a healthy life.
- Sleep in a Restful Environment
You can not enjoy a peaceful sleep unless your room is not quiet and dark. You have to ensure that you are sleeping in a restful environment that can help you fall asleep quickly.
Using a mobile phone before bedtime can also prevent you from falling asleep. The light emitting from a phone screen can cause restless sleep. Therefore, you need to make your bedroom sleep-friendly. You can use different relaxation techniques or room-darkening shades to ensure better sleep.
- Reduce Daytime Naps
If you are taking long daytime naps, then it can disturb your sleeping routine at night. Try to stick with one hour nap in the day according to your daily schedule.
If you have a night job, then try to take a nap before the start of your shift late in the day. It will help you stay active at work, so you can be productive and achieve your daily milestones.
- Stay Physically Active
If you stay continuously active, then it can help you get quality sleep. Doing regular exercise increases your dopamine and also activates different muscles of your body that cause central fatigue.
When your body is fatigued, it allows you to fall asleep quickly. It also helps you to enjoy a deep sleep. Consider doing low-impact cardio exercises like jogging, jumping jack, and jumping rope before sleeping.
Staying consistently physically active also helps to reduce stress levels. It positively impacts your mental health that helps in ensuring effective stress management. In this way, you can get more organized and set priorities in your daily life, which helps to ease mental fatigue.
- Get Exposure to Bright Light
Exposing yourself daily to sunlight can improve your sleep quality. It can also help you overcome issues like insomnia.
Additionally, natural sunlight improves the health of the circadian rhythm of your body. It is also known as the circadian cycle, which is a natural process of regulating your sleep cycle. When you are exposed to bright light, it also reduces the time that your body takes to fall asleep.
A research study revealed that older adults can improve sleep efficiency by giving sufficient bright light exposure to the body. It can also help them improve their sleep timing.
If you have a skin allergy and you are not allowed to get sunlight exposure, then try to get artificial bright light exposure. Installing light devices in your home can be the right option in this scenario.
Conclusion
Quality sleep is one of the most important requirements of our body. It helps us stay in the perfect mental and physical state that positively impacts our professional and personal life. To ensure a comfortable sleep, you have to pay attention to different areas. From buying a quality mattress to having a proper sleep schedule, various factors can impact your sleep quality.
