Getting a good night’s sleep is vital whether you have a full-time job or if you simply want to provide your body with as much care as possible. Getting at least 6-8 hours of sleep each night is a way to boost your mental focus, minimize brain fog, and increase the amount of energy you have each day. With a few tips, you may be able to drastically increase the amount of sleep you are able to get each night while improving the overall quality of your everyday life.
Avoid Consuming Too Much Caffeine
Avoid consuming too much caffeine during your daily routine. Set a time in the afternoon where you commit to switching to non-caffeinated beverages. Individuals who are highly sensitive to caffeine are more likely to feel the effects of caffeine later in the evening and night when it is time to rest.
Create and Set a Daily Schedule
Set a daily work and rest schedule and stick to it, even during your weekends and days off from work. Having a schedule in place prevents sleep disruption and interruptions when you wish to maintain your routine even on days you are not required to wake up early.
Do Not Eat Immediately Before Bed
Avoid eating immediately before bed as this may cause a spike in your energy level. Food is meant to provide the body with a boost of energy, which can result in insomnia and sleepless nights. Set a time of day (such as dinner) when you stop eating altogether. Avoid consuming additional snacks, juices, and caffeinated beverages before bed to improve your chances of getting a good night’s sleep.
Don’t go to Bed Angry with your Partner
If you ask your parents, grandparents or any other successful couple what their secret to a happy and lasting marriage is, they’ll likely hit you with the motto, “never go to bed angry.” Many long-term couples really do swear by their refusal to hit the sack before resolving an issue, whether it’s a minor tiff or serious blowout. A 2016 study published in the online Nature Communications journal corroborates this marriage adage, finding that it’s due to the fact that sleeping has an effect on how and where our brains store recently learned information, images and memories.
Basically, the study showed that after a night of sleep, subjects were less capable of suppressing or actively avoiding recollections of the negative images. This is because, as the study’s introduction states, “[o]ver time, emotional memories often become more resistant to suppression most likely through a process of consolidation in which sleep is thought to play a vital role.” In other words, as you sleep, memories and associations spread to and get stored in parts of your brain connected with long-term memory, making them more difficult to forget or brush aside.
Invest in a High-Quality Mattress
Investing in a high-quality mattress for your master bedroom is extremely important, especially if you currently have difficulties sleeping through the night. Seek out a mattress that is designed to fit your preferences and body’s needs as you rest flat on your back or side. Investing in a high-quality mattress is one of the quickest ways to drastically improve the quality of sleep you are able to get each night.
Set a Good Temperature in Your Bedroom
Sleeping in a room that is too hot or too frigid is never comfortable and can lead to major sleep disruption. Ensure your room is comfortable enough to sleep in with blankets, a fan, and an air source (if you are experiencing extremely warm temperatures) to improve the overall quality of your sleep.
Minimize or Eliminate Screens at Bedtime
Spending too much time using your phone or tablet before bedtime is a surefire way to disrupt your sleep for the night. Set a time to stop using your screens before bedtime to provide your brain with a resting period before attempting to rest.
Taking the necessary steps to improve the quality of your sleep each night is imperative to prevent insomnia and long-term adverse effects of sleep deprivation. With a few lifestyle changes and investments, ensure you are capable of obtaining the sleep you need each night you lay down to rest.
About the author: Paige Jirsa works at Top10.Today, a shopping comparison site, where we strive to help consumers find the best quality and priced products.