As far as your health is concerned, nobody argues with the fact that sleep is one of the most important components. But we seldom get enough good quality sleep. Poor sleep will cause weight gain, increase your risk of disease, and negatively impact your physical and mental performance. Sometimes, we can all benefit from understanding the essential components of great sleep.
A Comfortable Bed, Pillow, and Mattress
Some people sleep better in a hotel, and it’s not just because it’s a more relaxing environment, but it’s the bed quality as well. Many studies have pointed out that new bedding can enhance the quality of your sleep and have a major impact on reducing physical pain, such as the neck, shoulder, and back pain. If you are looking for the best mattresses, the article https://thesleepshopinc.com/best-mattress-for-neck-pain/ can point out what is best.
Clearing Your Mind Before Sleep
Many people go to bed expecting to fall asleep right away. The reality is that having a pre-sleep routine is so important. Having relaxation techniques as part of your bedtime routine can improve your sleep quality and can help to ease into a deep sleep. The great thing about this approach is that it’s anything that benefits you. As long as it’s not too stimulating, the right relaxation techniques may be able to help you fall asleep.
Do Not Eat Late Into the Night
If you eat just before you go to sleep, it can lead to hormone disruption and can negatively affect the natural release of HGH (human growth hormone) and melatonin, the sleep hormone. However, it’s important to point out that the right snacks consumed 4 hours before you go to sleep could help you fall asleep faster. Carbohydrates are known to be helpful in falling asleep quicker but you need to make sure it is a number of hours before you hit the hay.
Go To Sleep and Wake Up at Consistent Times
This is something that many people struggle to come to terms with, but as humans, our body has specific rhythms. The circadian rhythm functions on a loop and aligns itself with sunrise and sunset. Sticking to the same sleeping and waking times can improve the quality of your sleep. Even on a general level, there are benefits to waking up at the same time every morning. You can look at https://www.mindbodygreen.com/articles/benefits-waking-same-time-every-morning/ to see some fantastic reasons to do so. If you have issues with sleep you can benefit from setting your internal rhythms, even on the weekends. If you try to wake up naturally at a similar time every day and you feel more refreshed, you should stick to it.
Reducing Blue Light Exposure During the Evening
Blue light is good for us during the day because it can keep us awake and stimulated, but as bedtime approaches, you need to remove any blue light because this will have an effect on your circadian rhythm. It will trick your brain into thinking it’s daytime, which reduces the sleep hormone melatonin. Therefore, removing blue light or having a blue light filter on your phone and avoiding TV 2 hours before heading to bed will make a big difference.