Do you wake up in the middle of the night tossing and turning? Are aches and pains keeping you awake long after you should be in dreamland? Do you wake up in the morning feeling stiff, sore, and just as tired as you were when you went to bed? If you can relate to any of these situations, then you could be suffering with poor sleep quality. Not getting enough quality sleep at night can have massive ramifications for your health and wellbeing, leading to tiredness and exhaustion, brain fog, anxiety and stress, poor skin condition, and even weight gain. The good news is that there is plenty that you can do to improve the quality of the sleep that you are getting every night.
Upgrade Your Bed
First things first; what are you sleeping on? If you’ve been sleeping on the same worn mattress and a bed frame that’s been falling apart for a while, then it’s no wonder that your sleep quality has started to suffer. If you can’t get comfortable at night and are plagued with aches and pains every morning, your old mattress could be the culprit. The best investment that you can make in your health right now is to upgrade to a quality bed and mattress designed to support you. Try memory foam, which will mold to your body and make sure that you are comfortable in any sleeping position. If you can’t afford a new mattress right now, try a memory foam topper.
The following are some of the upgrade options you can do to improve sleep quality:
- Invest On Buckwheat Pillows: Designer buckwheat pillows provide excellent comfort during sleep. Buckwheat pillows are non-shifting and malleable, contouring to your body’s shape and meeting your comfort needs. A buckwheat pillow also promotes good cervical spine alignment so you can relax and sleep without interruption.
- Invest On Cooling Mattress Toppers: Cooling mattress toppers are usually made of latex, gel memory foam, or wool, drawing heat away. These toppers are about 2 to 4 inches thick and placed on top of the mattress. They provide a cooler surface to reduce body heat and sweating while sleeping.
- Charcoal Bedding: The combination of bamboo lyocell and charcoal powder makes a fabric anti-microbial, breathable, and moisture-wicking. Charcoal bedding allows you to wake up energized and refreshed every morning.
Fix the Snoring Problem
If you or your partner snores at night, chances are that both of you are not getting very much quality sleep as a result. Having somebody in the bed right next to you snoring is never a nice thing to deal with and it can easily keep you awake for hours. But even if you are blessed with a partner who sleeps silently, if you snore yourself, this could be affecting the quality of your sleep too. Most people who snore do so because their mouth falls open through the night when they are asleep, which can lead to a dry mouth in the morning. Thankfully, anti-snoring strips are a really easy way to stop snoring. They are comfortable to wear and you can make them part of your nighttime routine.
Ditch the Electronics
If you’re using your phone in bed right up until the minute you switch off the lights and try and sleep, then this could be wreaking havoc with your sleep quality and your sleep routine. Electronic devices like smartphones and tablets emit a blue light which affects your body’s natural production of the sleep hormone melatonin, which in turn, leaves you tossing and turning unable to get to sleep when you want to. Instead, try and keep an hour free before going to bed every night and put your phone on charge somewhere where you can forget about it. Resist the temptation to check those emails until the morning and have a bath or curl up with a good book instead.
Check the following tips to help ditch electronics during bedtime:
- Stick To A Sleep Schedule: Make your body clock is sticking to a regular sleep schedule. Not only will it help you plan your day to be more productive or do more things, but it’ll also keep your health in check. Different sleep schedules can alter your natural body clock that can cause sleep problems, like insomnia and other medical conditions associated with poor quality sleep.
- Turn Electronic Devices Off: While you can always put your phone and other electronics devices on silent mode, frequent screen flashes or vibrations every time a new message comes in or any notification of some sort can still disturb your sleep. So, it is better to turn them all off and just check your messages upon waking up in the morning.
Get Some Exercise
Putting in some extra exercise earlier in the day can do wonders for your sleep quality and make it easier to fall asleep at night. If you can, try and get into a routine where you exercise first thing in the morning; this will have a positive effect on your ability to sleep at night while waking you up for the day ahead as well. You don’t have to be up at 4am to do a hard workout; a brisk walk in the park to enjoy the crisp morning air or a bit of yoga before you have your breakfast can have plenty of benefits.
Here is the benefit of getting some exercise:
- Improve cardiovascular health
- Increase muscle strength and endurance
- Improve respiration
- Stronger immune system
- Prevent nerve problems
If you’re dealing with sleep problems, the good news is that they may be easier to fix than you realize.