Getting the necessary amount of rest each night improves all aspects of our lives since it enables us to have enough energy for our daily tasks. How much we sleep isn’t as important as how well we sleep, because, in just six hours of shut-eye, we can get all the rest we need if the quality of sleep is satisfactory. Having a good night’s sleep typically means that you’re able to fall asleep within 30 minutes after going to bed and that you don’t wake up more than once during the six or eight hour period you dedicated to the daily rest. What’s more, there are a number of simple things you can do over the course of each day that will help you sleep better, so let’s have a look at a few different ways you can improve the quality of your sleep.
Leading a Healthy Active Life
Believe it or not simple early morning routines like drinking a cup of water as soon as you wake up or eating your breakfast within the first 30 minutes after you get out of the bed drastically improve the quality of your sleep. Doing your morning exercises each day can also make you feel more energized during the day, and tired enough to fall asleep at approximately the same time each night.
What we eat often affects our lives more than we realize, which is why it is important to keep a healthy diet. Cutting caffeine after 3 or 4 o’clock in the afternoon or avoiding late night snacks will help you fall asleep faster and improve the quality of your sleep. Leading an active life will leave you tired and ready to fall sound asleep at the end of the day.
Respecting Your Sleep Cycle
Some of the greatest minds the mankind has ever known, like Albert Einstein or Winston Churchill, followed their sleep cycles rigorously because they believed that falling asleep at the same time each night enabled them to be more successful. Going to bed between 10 pm and 10:30 pm and waking up early in the morning is probably the most natural sleep cycle you can adopt, but there is not much sense in sticking to a sleep cycle that simply doesn’t suit you.
Instead, you should try to find out how many hours of sleep you need per day and then listen to your body in order to find the perfect shut-eye hours. Once you set your sleep cycle, you should do everything in your power to maintain it, because if you don’t, the quality of your sleep can deteriorate. Besides going to bed at the same time each night it is also important to wake up at the approximately same time each morning since staying in bed for a couple of extra hours might completely disrupt your sleep cycle.
Introducing Pre-Sleep Routines
Modern life can be stressful and the accumulated stress can keep you staring at the ceiling all night. That’s why it is important to introduce relaxing pre-sleep routines like mediation or drinking a hot cup of herbal tea. Shutting down your computer, TV and turning on the silent mode on your phone might help you unwind faster and prepare yourself for a good night’s sleep. Additionally, setting a calming atmosphere by dimming the lights in your bedroom should make it easier for you to relax.
However, which of these pre-sleep routines you’re going to adopt is your personal choice since only you know how to help your body and mind feel calm. For instance, some people use night time smells to trigger the feeling of sleepiness, while others prefer to listen to ambient sounds such as rainfall or ocean waves throughout the night. The most important thing is to make yourself feel comfortable and to allow yourself to feel tranquil before you fall asleep. The quality of sleep is much more important than the quantity because you can sleep for ten or twelve hours and still wake up feeling tired. Leading a healthy and active life and listening to your body is probably the best way to keep the quality of your sleep at a high level.