Are you having issues with sleep? How we feel during the day is a good indicator of how well we’re sleeping at night. If you’re feeling tired and drained during the day, you should try to improve the quality and quantity of your sleep. Getting more sleep will mean you’ll feel more energized during the day and you will be able to concentrate better too. Here are some tips and tricks you can use to increase the quality of your sleep.
Follow a routine
It may sound simple, but going to bed at the same time every night, and getting up at the same time every morning, can really improve the quality of your sleep. This type of “sleep hygiene” can help your body clock and regulates your circadian rhythm. To keep your natural rhythm in check, it is recommended that you avoid things like sleeping in on weekends and even naps, as these things can put your body clock out of balance. Going to bed a long time before your bed time, although tempting, is also a bad idea since you may wake up later on in the night and be unable to get back to sleep.
Invest in a neck pillow
One of the best ways to make sure you get a comfortable night’s sleep is to choose the right pillow. Choose one that is designed to align your vertebrae and support your head. If you want something really comfortable, you should choose memory foam which adapts to the shape of the body. Look for something with specially designed contours to fit your head and neck, like the neck pillow we sell at Celestine & Co.
Regulate your light exposure
Melatonin is one of the hormones that regulates your sleep-wake cycle, and your body secretes more of it during darkness. There are some things which can affect melatonin production and in turn affect your sleep. One of these things is bright light, which should be avoided at bedtime. One of the best things you can do to avoid bright light is to switch off any devices with bright screens an hour before bed time, such as computers, phones, tablets and televisions. When it’s time for you to sleep, your bedroom should ideally be completely dark. To do this you can use blackout blinds or dark curtains to block out the street light. Sleep masks can also be affective.
Exercising regularly will help you to sleep better at night and feel brighter during the day. Exercising also helps you to fall into a deeper sleep and it has been known to lessen sleep disorders like sleep apnoea. It doesn’t have to be very strenuous either – even lighter forms of exercise like walking can be a big help when it comes to improving the quality of your sleep. One word of warning: don’t exercise too close to bed time, or you could end up waking yourself up too much and feeling too alert to sleep.
Get back to sleep
If you wake in the middle of the night, avoid worrying about getting back to sleep. Usually, the stress of trying to get back to sleep only further prevents you from sleeping. Instead of focusing on what’s going on in your head, try to focus on your body and your breathing. Take deep, relaxing breaths. If you have been awake for longer than 20 minutes, you could try getting out of bed and doing something relaxing like reading a book. If you decide to do this, remember to keep the lighting low so as not to wake yourself up too much.