Here’s How to Improve Your Sleeping Condition


Did you know that lack of sleep can put you at risk of diabetes, high blood pressure, and other serious medical conditions? A good night's rest is essential for a healthy mind and body. When you sleep, your body works on supporting the brain function and maintaining your physical health by repairing tissues, synthesizing hormones, and developing muscles. Regularly getting a good night’s sleep also boosts your immunity, minimizes the risk of heart diseases, and keeps you physically fit. Having trouble sleeping? 

If you are looking for ways to improve the quality of sleep you are getting, check out these helpful tips below. 

Stick to a Sleeping Schedule

Keeping a regular sleeping schedule adjusts your circadian rhythm or body clock, which helps you follow a regular sleep-wake cycle. A consistent sleep schedule will help you ward off irritability, restlessness, drowsiness, mood swings, concentration and memory problems, and headaches, as well as reduce your cognitive skills. When trying to stick to your chosen sleep schedule, make sure to be consistent even during the weekend or when you are not working. It is also important to remember that your body will take some time to adjust to your schedule, so do not feel frustrated during the first few nights. 

Invest in a Good Mattress, Beddings, and Pillows

Did you know that your beddings, mattresses, and pillows affect the quality of your sleep? The level of comfort that these items provide plays a huge role in your sleeping pattern. For example, your mattress must support your spine for optimum comfort. Hence, both comfort and support features should be taken into account when choosing a mattress. Additionally, some people would go for an inflatable air mattress to avoid waking up with a backache. In case you are considering buying one, there are certain features to give some thought to, when choosing the best air mattress for your bed. Best air mattresses are durable, customizable, well-constructed, and affordable. You can also use weighted blankets that can help minimize restlessness and anxiety. However, make sure that the weight of the blanket is distributed evenly. If you suffer from neck pains, using a memory pillow would help. If you sleep on your stomach, use a flat pillow. On the other hand, bigger pillows are suggested to be used if you sleep on your side. 

Limit Your Technology Use before Bed

It might be hard to break this habit, but using your mobile phone, laptop, or tablet before bedtime can make it harder for you to fall and stay asleep. The reason behind this is that technology stimulates your brain and wakes you up, and the blue light emitted by the LED screen of your devices interferes with the production of melatonin, a sleep hormone. Also, the melatonin is responsible for controlling your sleep-wake cycle or circadian rhythm. If less melatonin is being produced, you will find it difficult to fall and stay asleep. The emitted blue light can trick your brain into thinking that it is daytime even when it is not, so it is best to spend at least 30 minutes immersed in a gadget-free environment before hitting the sack. You can put your electronic devices outside the room to aid you during this transition time. Building a bedtime routine that strategically does not involve the use of a mobile phone or other devices is essential. If you really need to use your phone or laptop before bed, make sure to select a night light or blue light filter on your device. You can also install software that adjusts the color display based on the time of day. It gets rid of blue light and sets warmer colors at night, and recreates sunlight during the day.  

Avoid Taking Naps during the Day


Although naps can help you feel refreshed during the day, it is best to avoid taking naps during the daytime, especially in the afternoon. If you really need to take a nap during the day, make sure it is a catnap. It should be limited to 20 to 30 minutes only. Deciding when to take naps beforehand is also encouraged. Taking a nap during the later part of the day might result in difficulty falling asleep at night. Taking it way too early during the day will not work as well, because your body may not be ready for more sleep.

Getting an adequate amount of sleep and improving its quality is important for your overall health and well-being. To sleep better, you must set and consistently follow a sleeping schedule. You also have to create a sound sleeping environment by investing in quality beddings, a good mattress, and pillows. Limiting your technology use before bed and taking a nap during the day can also significantly help you sleep better in the long run.