While many of us are conscious of how important it is to get the recommended eight hours sleep a night, we overlook the quality of the sleep we are getting. Although going to bed and waking up at the same time each day can help, you should also consider how you sleep throughout the night, and whether you can sleep through until morning, or whether you are tossing and turning all night.
Research has found that the amount and quality of sleep you are getting each night has a direct impact on your physical and mental health. So, neglecting any sleep issues you may have can have serious consequences for your emotional balance, overall productivity, your energy throughout the day, as well as your weight.
Many people don’t know where to start when it comes to improving the quality of their sleep. So, to give you a helping hand, we have put together our top 5 tips. Happy sleeping!
Increase Bright Light Exposure During the Day
It is important for our bodies to be able to recognize the difference between day and night, and one of the best ways to do this is by increasing the amount of exposure you have to bright light during the day. Our bodies have an inbuilt natural time clock, which is known as a circadian rhythm, and is what tells our brain and hormones whether it is time to start the day, or time to wind down ready for bedtime.
In order to keep your circadian rhythm healthy, it is important that you are exposed to natural light during the day. This can also help you to feel more energetic during daytime hours, and ready to rest at night.
Don’t Consume Caffeine Late in the Day
If you are struggling to get to sleep and stay asleep during the night, which is leaving you feeling tired and lethargic throughout the day, then you may be tempted to reach for a large cup of coffee. However, what if we told you that this could be one of the reasons why you are struggling to get to sleep at night?
While there are many benefits of consuming coffee, such as a boost in focus and energy, if you are consuming caffeine later in the day, then the stimulation in your nervous system can stop your body from being able to naturally relax at night when you should be getting ready to sleep.
Have a Good Quality Mattress
One of the leading causes of poor-quality sleep is having an old and uncomfortable mattress. Research has found that upgrading your mattress can improve the quality of sleep by a staggering 60 percent. Studies also found that poor quality sleep could be down to back and shoulder pain throughout the night, which can also be improved significantly by getting a new mattress.
Therefore, if you haven’t replaced your mattress for some time, then you should be sure to check out some of the high-quality mattresses that are currently on the market, as mentioned in this post.
Reduce Irregular or Long Daytime Naps
If you find yourself feeling tired during the day, then you could be tempted to go for naps to help you feel refreshed and energized. However, while short power naps can be beneficial, falling asleep for longer can damage your quality of sleep. Therefore, if you are struggling to get a good night’s sleep, we recommend skipping or limiting your long naps during the daytime.
These tips will help to improve the quality of your sleep, leaving you feeling more energized and refreshed during the day.