We are quick to notice when we have not slept well. Our fatigue begins the moment we wake up and can continue for much of the day, interfering with our work and lives. The lack of a full night’s rest may also lead to deterioration of health in the long term.
No matter your lifestyle, it is in the interest of your wellbeing to be assured sleeping well. There are many ways we can improve our sleep and, while you may already feel confident in your rest, these tips may help to improve it even further.
Our screens are becoming ubiquitous. Many of us even bring our phones to bed. However, the light our screens emit is most often a blue light. This is particularly problematic for our bodies since blue light resembles the light we receive from the sun, meaning that, spending time looking at a screen before bed confuses our brain into thinking it is still daytime. While it may be unreasonable for many people to remove screens from their evening routines, changing their interface to emit a red light instead will help.
Our bodies love routine. While the blue light of screens can disrupt our falling asleep, it is important for our bodies to enjoy as much daylight as possible for the sake of its internal clock. By going outside and soaking up the sun, your body is able to tell it is daytime. As such, this means that when it comes to sleeping, your body is confident that it is nighttime. You will find that you will fall to sleep more efficiently too.
While we may not consider ourselves sensitive to noise at night, referring to ourselves as deep sleepers, noises, even relatively hushed sounds, may still affect our slumber. While certain noises may be unavoidable, it could benefit the strength of your sleep to remove noisemakers from your bedroom. If you sleep with a mobile phone next to your bed, consider switching it off or onto a Do Not Disturb mode, as we become sensitive to notifications during the day and this continues into the night, even if we are asleep.
Stemming from the aforementioned benefits of our body clock, the time we eat our meals also plays a role in our comfort of sleep. The regularity with which we eat our meals aligns our body clock. In addition, eating too close to the time we fall asleep can affect the quality of our rest. If you find yourself sleeping for enough time but continuing to feel unrested, consider eating earlier in the evening.
A mattress is not something we change regularly. Some of us continue to sleep on mattresses that do not support our sleep positions. There have been many improvements with mattress designs in the past few years and they are better than ever. No longer restricted to the innerspring design, foam mattresses are increasingly popular since they match our positions of comfort instead of the reverse. Since many mattress companies offer generous trials with a new product, consider testing an upgrade to see how your quality of sleep improves.