For some, falling asleep is as easy as lying down in bed and closing your eyes. However, there are those who have a tougher time falling asleep. In fact, it becomes a chore and almost impossible.
Luckily, there are a number of tricks on how to improve the quality of sleep and we’re here to discuss some of them. Read on to find out.
Trick #1: Have a Regular Sleep Schedule
If you’re not aware, getting in sync with your body’s natural sleep-wake-cycle is one of the most effective strategies to improve the quality of sleep. Keeping a regular sleep schedule, as well as going to bed and waking up at the same time each day would help you feel more energized and refreshed as compared to sleeping at different times– even if it has the same number of sleeping hours. Likewise, it doesn’t matter if you’ll slightly alter your sleep schedule by an hour or two. Just be consistent.
Trick #2: Keep the Noise Down
If it’s impossible to completely avoid or eliminate the outside noises, such as barking dogs, city traffic, loud neighbors, or other people in your household, you could always try masking these noises with fan or listen to soothing sounds as you try to fall asleep. If this doesn’t work, you could opt for ear plugs instead.
Trick #3: Keep Your Room Cool
The temperature of your bedroom could affect the quality of your sleep. Most people enjoy a good sleep if the room is slightly cool and it has adequate ventilation. On the other hand, if a room is too hot or too cold, it could restrict you from getting the sleep you need. Also, make sure that your bed is really comfortable. There should be enough room to turn and stretch comfortably. Likewise, if you’re one of those who wake up with an aching neck or sore back, it’s ideal to invest on a different pillow or a new mattress. You should experiment with various levels of mattress firmness, pillows, and egg crate toppers to determine which one could provide the kind of support you need.
Trick #4: Avoid Stress and Anxiety
Do you often find yourself waking up in the middle of the night? Residual worry, stress, and anger could negatively affect the quality of your sleep. Likewise, it could also prevent you from being able to sleep even though your mind and body are already tired. When you wake up or it seems like you can’t even fall asleep, try to figure out what might be the reason behind this. By doing so, you’ll learn that you should control the stress and anger you experience during the day in order to have a good sleep during the night.
Trick #5: Relax Relaxation is very important, especially to those who are struggling with sleep.
By practicing relaxation techniques before going to bed, you’ll be able to calm your mind and prepare for sleep.
Some of the most common relaxation techniques that you could utilize are the following:
* Deep breathing: Take deep, slow breaths while your eyes are closed.
* Progressive muscle relaxation: Try to tense all the muscles on your toes as tightly as you can, then release.
* Visualizing a peaceful place: Close your eyes and imagine a tranquil place, try to relax as as you.
There you have it. These are just some of the simple tricks for quality sleep. We hope that this would improve your quality of sleep, because a good night’s sleep is one of the most important things to take into consideration if you want to stay healthy and focused all throughout the day.