It’s no secret that sleep is essential. It helps you stay healthy, feel emotionally stable, and even impact your mental capabilities. Unfortunately, we’ve become a 24/7 society where people are always on the go and working late into the night to get things done. It can lead to poor sleep habits and poor sleep quality, affecting everything else in your life. This blog post will be discussing four simple changes you can make for better sleep.
1. Change Your Mattress
A good night’s sleep is essential for optimal health and well-being, and a new mattress can help you get the most out of your slumber. According to https://www.citymattress.com/collections/queen-mattresses, replacing a mattress can improve your comfort and support, leading to a more restful sleep experience overall. If you’re experiencing back pain, restless nights, or generally don’t feel well-rested after sleeping, it might be time to invest in a new mattress.
When you deprive yourself of quality nighttime rest, you run the risk of developing insomnia or chronic fatigue during waking hours, affecting how well you do at work or school and your overall mood throughout the day.
2. Avoid Nicotine
Nicotine is a stimulant that can keep you up at night. When you smoke cigarettes, the nicotine enters your bloodstream and goes to your brain, which binds to nicotinic acetylcholine receptors. That sends a signal to your nervous system telling it to wake up, which is why smokers often find it difficult to sleep. If you’re having trouble sleeping, it’s best to avoid nicotine altogether or switch to a different method of ingesting it, such as vaping.
3. Keep Naps Short
Getting enough sleep each night is vital to ensure you’re well-rested, even if it means getting less than eight hours. Unfortunately, naps can interfere with nighttime sleep patterns and reduce the quality of your nighttime sleeping pattern as a result. If possible, limit napping or avoid taking them altogether and reserve nap time for days when you’re particularly exhausted and need a boost in energy to make it through the day.
4. Remove Electronics from the Bedroom
The blue light emitted from electronics screens (phones, laptops, TVs) can disrupt your body’s natural sleep rhythms. That is because the blue light fools your brain into thinking it’s daytime and suppresses the production of melatonin, which is responsible for making you sleepy at night. Try to avoid using your phone and other electronics in the hour before you plan on going to sleep so that you can start getting a better quality of sleep. The key here is not being distracted by television, social media feeds, or smartphone notifications which are only going to keep your brain engaged late into the night when it should be winding down. To get a better night’s sleep, remove all electronics from the bedroom and keep them out of reach during bedtime hours.
If you are interested in improving your sleep, it is essential to be aware of what can cause problems. These tips will help you make simple changes to your routine that can significantly impact the quality of your sleep. Implementing just one or two of these tips may not be enough, so try out as many as you can and see which works best for you.
