Sleep is one the most crucial elements for human existence. Alongside water and food, sleep plays an integral part in bodily functions and for maintaining mental and physical health. For adults, sleep experts recommend a 7 to 8 hour of quality sleep in order to function normally and rejuvenate the following day.
Unfortunately, there are a lot of people who are suffering from lack of sleep or have the inability to acquire quality sleep. There are many reasons why people are having poor quality sleep from the food or beverage they take within the day to stress related issues that could affect sleep. Aside from these, there are other factors too and in order to have better sleep there are some simple changes that you can do.
- Keep it cool. Your bedroom should have a temperature that will keep you comfortably cool. The recommended temperature for better sleep is approximately 65 degrees Fahrenheit and it could vary from personal preference. The human body is programmed to have a dip in terms of core temperature at night time and lowering your thermostat to cooler and yet comfortable setting will naturally signal your body that it is bedtime.
- Clear your bedroom clutter. Sounds simple and yet very true since a having a lot of stuff in your bedroom specially things that should not be there could affect your mood to get ready for bed. Make sure that you take away work related stuff from your bedroom and anything that could keep your mind actively working like gadgets and entertainment devices. Your bedroom should be conducive to sleep with less clutter in a serene ambiance.
- Mind your lighting. Bedtime should be relaxing moment while your body is starting to slow down in terms of mental and physical activity. By keeping your lighting down in your bedroom, the dark space sets the right ambient mood that will tell your body and mind that it’s time to rest.
- Check your mattress and sheets. Your mattress should provide the best support on your natural body’s curvature. If you are tossing and turning at night, chances are you are sleeping on a bad mattress. Choose the correct firmness that could make you comfortable at any sleeping position. The sheets you use in sleeping also matter. Don’t settle for anything less than the standard which might cause you an uncomfortable sleep. For sheets with a superior and luxurious quality, look for supima. Consider buying a new mattress and sheets if you feel that they no longer provide you the support and comfort that your body need to sleep better at night.
- Keep tab of your food and beverage intake. We all know coffee contains a strong stimulant called caffeine. Having a drink with caffeine hours before your bedtime could make it harder for you to sleep. Same thing with consuming heavier meals at night, your digestive system will work doubly hard to metabolize food which could cause indigestion which is not good when you need to hit the sack. Avoid alcohol and nicotine too as they can cause a more serious sleeping problem in the long run.