- Getting a proper amount of sleep is critical to healthy bodily function...
We all know that sleep is crucial for our mental and physical health. Yet these days, more and more of us struggle to get the quality rest we need. The occasional bad night’s sleep won’t have too much of an impact on your wellbeing, but if the problem becomes chronic, then you might find yourself feeling irritable, forgetful, and unfocused – not to mention at a greater risk of conditions such as obesity and heart disease. So how can you do your best to improve the amount and quality of sleep that you get? Read on for some key suggestions.
Set up the ideal environment for sleep
The first factor to consider is your actual sleep environment. For example, to optimize your bedroom for rest, you want to make sure that you minimize external noise as much as possible (for example, by upgrading to double glazed windows) and blocking out as much light as you can. This includes both light from outside and light generated by electronic devices inside the house. For example, blackout curtains can be a big help if you have bright streetlights outside your window, or you can try wearing a sleep mask when you go to bed to block everything out in one go.
Temperature is another factor that can have a big impact on your sleep. The ideal temperature is different for everyone but is normally between 60-68ºF. Finally, you want to make sure that your bed is perfectly set up for sleep. That means investing in a top-quality mattress and other bedding such as a good duvet and a Layla sleep pillow to ensure that you are as comfortable as possible when you hit the hay. After all, we spend about one-third of our lives in bed, so it’s an area worth splurging on!
Perfect your bedtime routine
In addition to having a sleep-inducing bedroom, it’s also important to craft a relaxing bedtime routine so you can doze off more easily. Research has shown that sticking to the same schedule for going to bed and waking up in the morning – regardless of whether it’s a workday or not – can help you to get better quality sleep, whereas taking long naps during the day can make it hard to get to sleep at night. Most people already know that it’s best to avoid caffeine late at night, but it’s also sensible to avoid alcohol as it can lead to disrupted sleep patterns. Lastly, you should try not to use your smartphone or computer too much just before bed because the blue light these devices produce can make it harder to fall asleep. If you can’t eliminate screen time, blue-light-blocking glasses can help to mitigate these effects.
There are lots of options for getting your body and mind into a relaxed state before bed in terms of positive actions to take. For example, you could try meditation, breathing exercises, listening to calming music or sleep stories, reading a book, or taking a hot bath. So experiment with a few ideas, and see what works best for you!