Quality sleep is critical to maintaining a healthy body. For someone who has anxiety, for instance, a lack of sleep can worsen the disorder, while people who deal with chronic back pain are bound to have a bad day if they had a bad night.
Lack of sleep and a busy work schedule just don’t go well together either. Your routine, motivation, performance, memory, and mental health are just a few things that get affected by lack of sleep. Which is why we’ve listed a few strategies to help you improve your sleeping habits.
Minimize Blue Light
The Circadian rhythm—commonly referred to as the body’s clock—is nature’s way of getting us to sleep at night while keeping us active in the day. Phones and other electronics emit blue light, and when used at night, can throw off our biological clock, tricking our body into thinking that its daytime and keeping us awake.
Minimize the use of your phones and laptop and turn down bright lights in the house at least a couple of hours before going to sleep.
Minimize Caffeine Intake
Caffeine is popularly known for helping with performance, energy, and staying active. So it’s obvious that when used at night or late in the day, it can keep your body from relaxing and powering down. If you’re a caffeine addict, use yerba mate or herbal tea as alternative options.
Minimize Daytime Naps
Some people habitually take long daytime naps, which can reduce the quality of sleep at night. If long naps are a part of your routine, they can be hard to part with. So start off small and limit how long your naps are, eventually moving on to a maximum of 20–30 minute power nap.
Power naps DO NOT ruin sleep quality they’ve been proven to be beneficial after excessive research and evidence.
Improve Your Environment
Environmental factors play a huge role in sleep quality, duration, and how long it takes to fall asleep. From light influencing the biological clock to white noise aiding in better sleep, there’s a long list of variables that can affect the sleep performance of even the healthiest person.
Keep an eye out for;
- Noise: Loud sounds like the TV or music in the background can negatively affect your quality of sleep, while soft music and white noise help a person relax more.
- Temperature: From the room to the bedspread to the coverlet, everything needs to be at a perfect temperature. Anything too hot or too cold will keep you uncomfortable and partly awake for most of the night.
- Light: If you’re used to sleeping with some light on, get a zero watt bulb or a small LED light and keep the bright lights turned off.
- Bed: If you’re sleeping on a worn out bed, mattress or a pillow, get ready to wake up tired and feel back and neck pains in the morning. Mattresses and pillows need to be changed regularly, so invest in quality materials that last for long with the right care.
The right sleep gear, like mosquito repellents, a white noise machine, a night bulb, a mattress, etc. can dramatically improve your sleep pattern. If you’re looking to up your sleeping environment, get discount coupons at RagingCoupon for all sleep-related items and many more. Whether it is the nest bedding coupon for their comfy mattress or eight sleep discount code for their sleep tracker, you can save huge.