How much sleep we get each night and the quality of that sleep has a big impact on our day-to-day health and wellbeing, if don’t get enough quality sleep you’ll be tired and groggy throughout the day, get too much low quality sleep and you’ll be putting yourself at risk of a variety of health issues associated with oversleeping.
So, you want to make sure that you are getting the sleep you need, both in quality and duration, so what can you do to improve the quality of your sleep?
Increase Your Physical Activity During the Day
Unsurprisingly how well you sleep at night is tied to how tired you are at the end of your day. If you’re still full of energy at bedtime, you’ll struggle to get to sleep and then stay asleep through the night as your body is still teeming with energy.
So, by increasing the amount of physical activity you do on an average day you can burn off that excess energy to ensure that when your mind is ready for bed, your body is also ready for a good rest.
Swap Bedroom Curtains for Thick Blinds
It’s well known that we sleep better in dark spaces, because as humans we’re typically active in the day time and asleep in the night time. But artificial light from lamps, streetlights and passing cars can throw a spanner into the works, tricking your body into thinking it is still daytime.
Luckily, you can easily block out artificial light from the outside world, by swapping your bedroom’s standard curtains for a set of XL blinds made with ‘blackout’ fabric. These blinds are thick enough to prevent any light from passing through, creating a darker bedroom space better suited to a good night’s sleep.
Have a Warm Bath or Shower Before Bedtime
How hot or cold you are can also have an impact on your sleep quality, too hot and you’ll be tossing and turning all night long, too cold and you’ll be too busy shivering to fall asleep. Another heat related note, is that as your body goes through the process of falling asleep your body temperature will slowly drop.
Because of this, you can trick your body into falling asleep quickly by having a warm bath or shower shortly before going to bed. This will ensure that you’re at a nice temperature for sleeping and as your body cools off after a warm bath this will trick your body into jumpstarting the process of falling asleep.
Practice Mindfulness or Meditate Before Bed
Another factor to improving the quality of your sleep is relaxation, if you’re relaxed when you get into bed you will drift away to sleep easily, but if you’re stressed out, you’ll find sleeping a struggle, which will ultimately increase your stress levels.
By meditating or practicing mindfulness for 10 minutes before getting into bed, you can quash any stress that has built up through the day and get yourself in the right state of mind to have a great night’s sleep.