We all know the frustration of getting into bed and feeling like you’re wide awake. From the moment we wake up till the moment our head touches the pillow, our environment and actions can be shaping the quality of our sleep. So, to get back to a sound baby-like slumber, there are five key ingredients you need to add to your daily routine today.
Experts say that moderate-exercise daily could significantly improve your sleep quality. By incorporating exercise into your daily routine, you can increase sleep quality by reducing the time it takes to fall asleep. This means less time rolling around, trying to fall asleep.
Besides falling asleep in a short period, exercise can also reduce daytime sleepiness and the need for sleep medications. Plus, exercise can positively affect your body in ways that indirectly affect your sleep patterns. For example, exercise can help you lose weight, reducing your overall risk of sleep apnoea.
Watch what you eat and drink
When and what you eat and drink during the day can significantly impact your quality of sleep. The most obvious are stimulants such as coffee, nicotine and alcohol. Coffee first thing in the morning is okay, but the second, third, and sometimes fourth coffee (yes, it happens) is worth questioning.
Caffeine takes 5 hours for it to reduce to half of the original amount. A single shot of espresso has roughly 63 mg of caffeine, which means that afternoon pick me up, is still going to be kicking around when you’re ready to hit the hay. This can directly affect your sleep pattern and could be the reason you’re finding it so hard to fall asleep.
Control Your Light Exposure
If you’ve ever tried to get through jet lag, then you’re probably familiar with the importance of exposure to light and its effects on our sleep cycle. Melatonin, a naturally occurring hormone that helps regulate our sleep-wake cycle, is controlled by light exposure. When it’s dark, your brain produces more, making you sleepy, and less when it’s bright, making you more awake.
From the blue light our devices omit and the brightness from TV’s, we are winding down with tasks that make us more awake. Another light exposure you should consider is the light coming into your bedroom from outside. Consider a good set of Roller Blinds or Roman Blinds. Both come in a wide range of fabric styles, including blackout and light filtering.
Take the Time to Wind Down
Sometimes the struggles to fall asleep can from our overall stress levels and worry. Learning how to combat this stress and worry can make it easier to unwind at times when you need to. The tension keeps you from getting a good night sleep, and the lack of sleep can increase your feeling of anxiety.
A great way to unwind before bed is by adding a night time routine. Start by shutting work down and putting your devices away. Then you can start to prepare your mind to sleep with meditation, reading a book, or listening to some soft music. Setting some time to unwind will help you feel settled and ready for bed.
If you’ve taken the time to wind down, you also want to make sure that your sleep environment is conducive to good night sleep. Even the smallest of changes can have a big impact on your overall sleep quality. Try eliminating any unwanted noise by using a fan and adjust the temperature so it’s cool.
Any light coming from outside? Eliminate as much as you can with the right set of Venetian Blinds. A classic window covering that allows you to let a small amount of morning sunlight in. And finally, your mattress, sheets, and pillow are so important to a good night’s sleep, so don’t be afraid to invest a bit of money into finding the perfect ensemble.
Sleep is sacred and should be a happy place, so try to do as much as you can to get the most of it every night! If getting the sleep, you’ve always wanted means one less coffee a day and investing in a good set of blinds from Carpet Court, then it’s worth it.