We cannot emphasize enough the importance of sleep. An interruption in sleep starts a vicious cycle. It affects how you work during the day, which could affect your stress levels, which again affect the quality of your sleep. Sleep deprivation can also affect your health and your health in return affects how you sleep.
rnThe effects might not show right away but the cycle will eventually catch up if you continue to have unhealthy sleep patterns. Here are tips to improve your sleep pattern, which can eventually improve the quality of your lifestyle:
1. Evaluate and treat internal factors that may affect your sleeprnMedical conditions such as chronic pain and other diseases can affect your sleep pattern. Psychological and emotional factors also play a significant role. For instance, anxiety makes it difficult to fall asleep because of too much to think about.
You need to treat underlying medical, psychological or emotional conditions first before moving on to sleep interventions. Otherwise, these sleep interventions will not probably be effective.
2. Evaluate and adjust your room.rnEnvironmental factors can also significantly affect your sleep quality and pattern. According to the National Sleep Foundation, the ideal room temperature conducive for sleep is around 60 to 67 degrees Fahrenheit. The room should also be free from noise that can keep you up. If "white noise" from fans, air-conditioning, or humidifiers disturb you, you can try ear plugs.
rnLastly, your room should be free from light. Dim the lights or darken the room to signal your brain and body that it is bed time. Some people may find comfort in a little light, but generally, it's easier to sleep with no light. If you work during the night and sleep during the day, consider eye shades, blinds or curtains.
3. Make your bed invitingrnThere's nothing better than jumping into a comfortable bed after a long day. To achieve the best bed, follow these tips:
Buy a mattress (
http://www.bedtimefriends.com/best-air-mattress-for-everyday-use/) that is comfortable, yet supportive. Too soft mattresses aren’t good for the spine; in fact, instead of making sleep better, it could give you a bad back. On the other hand, a mattress that is too hard could be painful, uncomfortable and have negative long term effects. Finding the perfect balance may not be easy but it’s worth the time and effort.
rnYou also need to match the best mattress with the best pillows (
http://www.bedtimefriends.com/best-bamboo-pillows-review/) . If you are sensitive to allergens, you want a pillow that is hypoallergenic and not susceptible to dust mites.
rnYou also want to regularly clean your sheets. You can also vacuum your mattress to clean dust off. If your pillows are washable, then you should wash them at least twice a year. It keeps your pillow clean, breathable and could aid better sleep.
rnYou should also avoid working, eating and other daytime activities in your bed. You want to associate your bed with sleeping and rest.
rnIf comfort is an issue, try mattress toppers (
http://www.bedtimefriends.com/best-mattress-topper-for-side-sleepers/) . There are lots of ways to improve your sleeping place without replacing the whole mattress.
4. Stick to a schedulernA consistent bedtime and wake up time help regulate your body clock. A routine may also help your body distinguish activities that can cause excitement and activities that prepare you for bed.
rn5. Turn off the TV and put down gadgets.rnAccording to World Sleep Day, a research found that adolescents who excessively use electronics experienced daytime sleep-related problems. It also found that students with no TVs in their rooms slept more than those who had ones.
rnNowadays, a lot of people lack sleep because of distractions such as cellphones and the internet. Make a habit of turning these things off and putting them down. Otherwise, you’ll probably hate yourself for the lack of sleep.
6. Watch what you eat and drink.rnYour diet doesn’t only affect your weight or health; it also affects your sleep. Some foods are more stimulating than others, such as coffee. Some food might also cause indigestion, such as spicy food.
rnYou don’t have to stop eating or drinking such foods, but you may want to reconsider when you take them. Avoid heavy meals at least 2-3 hours before bedtime. You should also avoid caffeine around 8 hours before bedtime. Otherwise, you could find yourself up late and drowsy the next morning.
rn7. Practice relaxation methods.rnManage your stress before bedtime. When you have too much to think about, your likely to suffer from lack of sleep. Find activities to relax your mind and your body such as stretching.rnStudies show that stretching improves the quality of sleep, maybe because it improves blood circulation and it promotes relaxation. Listening to calm music might also relax the mind and get rid of the stress that could keep you up.
rnWhile these activities are helpful to reduce stress, you still need to find solutions to your stressors. You can get organized, make a to-do list, set schedules and deadlines. The more you manage your day activities, the less time you’ll spend worrying or stressing at night. The less time you spend worrying or stressing, the more time of sleep you can get. As we mentioned earlier, an interruption in your sleep patterns can create a vicious cycle.
ConclusionrnAs a sleep is very influential to your health and lifestyle, it’s important to obtain healthy amounts of it. There are lots of internal and external factors that affect it that you can do something about. Following these tips can significantly improve your sleep quality and pattern.
rnIf you find that you’re still not getting enough sleep, re-evaluate your practices. You may want to consult a doctor, especially if it’s already disturbing your daily activities.
If you have any tips of your own that you’d like to share, we’d love to hear them! Share them in the comment section below.