Millions of people have problems sleeping at night but getting good quality sleep could be easier than you think. If you want to optimize your health and feel revitalized when you awaken, take a look at these four proven ways to sleep well now:
Create a Routine
When you have a regular bedtime routine, it helps your mind and body start to relax before your head even hits the pillow. By the time you get into bed, you’ll already be primed for a good night’s sleep, which will make it easier to drift off. As we adjust to routines and habits relatively quickly, it doesn’t take long for your body to accommodate your new regime and you’ll be amazed at the impact it can have.
Resolve Undiagnosed Health Problems
There are numerous health issues that can affect your ability to sleep, so it’s well worth consulting your doctor if you suspect that an underlying health problem is affecting your sleep quality. If you are encouraged to use medical devices to help you sleep, however, do your research and check that they’re functioning well. If you’re already using sleep devices and have experienced complications, find out whether you could file a claim and obtain compensation. By taking action and raising awareness of these issues, you can encourage manufacturers to be proactive about maximizing quality and alert others to the importance of checking their devices.
Avoid Blue Light
‘Blue light’ has the highest energy and shortest wavelength, which is why it tricks your body into thinking that it’s daytime. When you’re exposed to blue light in the evening, it makes you feel more alert and, therefore, less likely to sleep. Televisions, laptops, smartphones, and tablets all emit blue lights, so lots of screentime could be detrimental to a good night’s rest. By limiting your usage and/or using blue light filters to minimize the amount of light that’s emitted, you might find that you’re able to fall asleep more quickly.
Check the Temperature
Our body temperature tends to drop a little when we’re sleeping, which is why a hot or stuffy room can make it hard to get any shut-eye. If the room temperature is too high, your body will associate this with daytime. In contrast, allowing the room temperature to drop mimics that natural pattern of your body’s temperature, which makes for optimal sleeping conditions. For most people, a room temperature of around 20°C is ideal at night-time but it’s worth experimenting with different temperatures to find what works for you.
Dealing with Sleep Issues
Having trouble sleeping isn’t uncommon but this doesn’t mean it should be ignored. There are many reasons why your sleep quality might have declined and finding the cause can be an important way to resolve the issue. On-going stress, excess noise or too much caffeine in the evening can be easy issues to fix, for example. With the right lifestyle changes, and medical intervention, when necessary, you can incorporate these proven ways to boost your sleep quality into your routine now.