Discover The Environmental And Lifestyle Changes You Must Make For An Improved Sleeping Cycle

6th March , 2021

Sleep is a significant part of our lives. Getting the right amount at the right time will help ensure mental well-being, physical health, and quality of life. A good night’s sleep is just as important as daily exercise and a balanced diet. Many people face issues regarding sleep, such as insomnia, sleep apnea, restlessness, etc. It is possible to improve our sleep cycle by incorporating a few environmental and lifestyle changes in our lives. 

Set a sleep schedule

We must develop a sleep routine as irregular sleeping patterns affect our body’s circadian rhythms. Sticking to a regular bedtime and wake-up time keeps the body on track. Engaging in a relaxing activity such as listening to soothing music, reading, and meditating can also promote restful sleep. 

Make the room sleep-friendly

To encourage a night of sound sleep, a calm, dark, and relaxed atmosphere are helpful. We can lower the level of outside noise with earplugs, and to block light, we can use thick curtains, blackout shades, or an eye mask. We can keep the temperature comfortably cool and the room well-ventilated. Keep necessary items close by and ensure bugs and mosquitoes are not around. Getting a good quality mattress and pillows for the bedroom is a crucial step.

Sleep when tired

Struggling to fall asleep leads to frustration. There may be many reasons why we may have trouble falling asleep. One step we can take is to ensure that our minds and body are tired and need rest. Then, we should get to bed, and sleep will follow as long as there is a comfortable bed.

Avoid heavy meals

We must make sure to have dinner early because a heavy stomach can lead to indigestion and lack of sleep. We should also ensure that the stomach is not empty or full close to bedtime but rather keep it neutral. A light meal rich in vegetables, fruits, and whole grains is advised. Caffeine intake should be reduced, as caffeine stays in the system and leads to disturbed and fragmented sleep. 

Exercise (but not right before bed)

When done several hours before bed, exercise helps promote restful sleep. As long as it’s done at the right time, exercise will help you fall asleep quicker and ensure sound sleep. Movement causes the body to secrete the cortisol stress hormone, which helps trigger the brain’s alerting system, hindering sleep. We must try to complete the exercise three hours before bed or work out earlier in the day. We can try some relaxation methods known to help calm the mind if the problem persists. 

Reduce screen time

Research shows that using phones and similar gadgets before bed can be counterproductive and lead to poor sleep. 

If we struggle to fall asleep or stay up at night, it will undoubtedly affect our productivity during the day. It might be time to start thinking about some positive improvements in our lifestyle that we can create, such as eating healthier or creating the right sleeping environment. The first step towards making such changes is getting a suitable mattress.

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