Quality sleep is simply invaluable. Without it, the subsequent days are impacted, influencing performance and decision making on both a personal and professional level. As a rule of thumb, the amount of hours for sufficient sleep ranges between eight to ten for each night, in most cases.
When individuals are deprived of good sleep, this impacts memory, muscle and tissue repair, and the regulation of hormones. One’s appetite would also be affected by insufficient sleep. Getting a good night’s sleep is at times easier said than done. There are several disruptors of sleep that include stress, depression, a negative mood, anxiety, health issues, and excessive consumption of caffeine, alcohol and cigarettes, just to name a few.
Considering the lifestyles being led in the current times, it is highly likely that your sleep will be impacted. This is influenced by the bedroom environment, your diet, exercise, thought process and also behaviours. In this article, we shall be discussing some tips to get quality sleep, even when times are tough.
Bedroom atmosphere
Apart from the actual activity of sleeping, the bedroom should be set up in a manner to help you transition to rest. The temperature within the bedroom should ideally be kept consistent, so that the body can remain tranquil throughout the night. Noise should also be blocked completely. If you have trouble sleeping due to external noises, you might consider insulation or more traditional earplugs.
Light should be reduced as much as possible. Consider block-out curtains for better and uninterrupted sleep. Mattresses and pillows should also be comfortable.
Control your consumption
What we consume not only impacts our bodies, but also the quality of the sleep enjoyed. Steer off the caffeine as late afternoon comes about. Although we need to contend with fast-paced lifestyles and tight schedules, the last meal of the day should be consumed at least two hours before going to bed. Extremes should be avoided, so do not go to bed hungry as this can disturb your sleep. On the other hand, avoid eating heavy meals due to stomach issues that can come about throughout the night.
Exercise and wellness
To promote better sleep, there is no need for any heavy exercise. Walking or jogging briskly for a short period of time may be enough to achieve better sleep. Another option to consider would be Yoga and meditation.
Do you face difficulties when it comes to sleeping? How do you address them? Let us know in the comments section below.
