1. Keep a sleep routine

You can begin by defining your sleep routine. This means that you will go to bed and arise at the same time every day, even on the weekends. Generally, our bodies have a preference for regularity as this allows better efficiency in effort, nourishment, and rest. These activities will become the milestones during the day and begin to create a sort of rhythm that is more important than anyone has realized.  Studies on students at the University of Arizona have shown that such a regular schedule of eating, resting, and sleeping reduces the onset of daytime drowsiness. This is not only true for the younger population either, the University of Haifa’s Center for Research and Study of Ageing found that a regular pattern of sleeping and waking helped to improve sleep quality. 

It may take some time to develop your perfect sleep habits while working around travel schedules, irregular work routines, and other demands from our time. The best mattress is an important factor in getting a restful night’s sleep. Read this updated Sealy mattress comparison. To get the best quality sleep it is important to build healthy habits and regular schedules. 

2. Exercise

Since time immemorial, humans have understood the connection between the efforts of the day and the need for rest at night. Recently, psychological studies have improved our understanding of this important balance. According to a study, performed at Stanford University, a mere 30 to 40 minutes of exercise each day can improve the quality of sleep, reduce the amount of time it takes to fall asleep, and increase the duration of our sleep cycles. 

Other studies have shown different results. For example, they have found that aerobic exercise can increase slow-wave sleep, which is the deepest cycle of the sleep process. However, there are a variety of other factors involved, such as age, fitness level, time of day, gender, and other factors. 

Most importantly, experts discourage engaging in intense physical activity right before bed. Body heat and stimulation are contrary to the conditions required for a restful night’s sleep.  Nevertheless, this point has also been challenged. Studies from the National Sleep Foundation, suggest that physical activity at any time of the day will benefit sleep. The best option will be to find the time that works best for you. 

3. Stay relaxed

It is no surprise that a troubled mind can be a major obstacle to calming down and getting sleep. This could be because we are worried about deadlines, financial pressures, personal issues, or many other anxieties that flood the mind at the end of the day.  we have covered many of how mental serenity can be cultivated and this can have major benefits to getting a good night’s rest. Simple things like practicing mental calm, engaging in physical activity, improving eating habits, and doing breathing exercises can help to relax the mind throughout the day. Many experts recommend a short session of mindfulness practice before getting into bed. This will allow it to be less tense when you are trying to nod off.

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