Getting a good night’s sleep is vital to your overall wellbeing. A poor night's sleep will negatively impact the way your body and brain perform on a daily basis. It can also make a person more susceptible to a wide variety of diseases, as your immune system weakens.
Unfortunately, many of us do not get enough sleep, or we do not get enough quality sleep. Granted, everyone is different and requires a different amount of sleep each night. Although, the majority of people require between 6 to 8 hours of quality sleep per night.
Getting a sufficient amount of sleep will make you more productive, as a result of generating more energy. In today's fast paced society and hectic schedules, the significance of getting enough sleep can often be overlooked.
Have you ever thought about the myriad of elements influencing the quality of your sleep? In this article, we will explore some reasons for bad quality sleep and tips for sleeping better at night. Certainly, getting your hands on a Naps NZ memory foam pillow will be a great start. Nonetheless, let’s elaborate further on the key elements of a good night’s sleep.
Tip 1: Lower body temperature
It is an established fact that humans cannot sleep in hot environments. We need lower temperatures to sleep peacefully. That is why moderate room temperature is essential to fall asleep and remain in that state throughout the night.
You can do the following things to lower your body temperature and sleep better at night.
- Drink cool water or take a cool bath before bed. It will help lower your core body temperature.
- You can keep a fan in your room to keep the air moving and help you stay cool.
- Wear light, breathable clothing to bed – cotton is a good choice.
- Try to avoid eating spicy or hot foods before bed, as this can raise your body temperature.
One of the most important factors many people ignore is the mattress and pillow you sleep on. Your mattress and pillow trap and hold the heat, causing a significant increase in the temperature. You need a good bedding that ensures airflow to keep the temperature at a desirable level. The Naps NZ memory foam pillow is designed with cooling technology to prevent it from soaking up your body heat.
Avoid: Caffeine and Alcohol Consumption
It is no secret that caffeine and alcohol can interfere with your sleep. Caffeine is a stimulant, so it is not surprising that it can keep you up at night. On the other hand, alcohol is a depressant. So, while it may make you sleepy at first, it can disrupt your quality of sleep later in the night.
Reducing caffeine and alcohol is a good place to start if you are trying to sleep better at night. If you can't completely give them up, try to avoid them in the evening and give yourself plenty of time to wind down before bed.
Tip 2: A healthy diet is essential for good sleep
A healthy diet is an important part of achieving the desired outcome in this scenario. Some certain foods and nutrients can help promote better sleep. There’s also others you should avoid before bed and thus around dinner time too.
Some foods that can help you sleep better are:
- Almonds: Almonds are a good source of magnesium, which has been shown to improve sleep quality.
- Walnuts: Walnuts contain melatonin, a hormone that helps regulate the body's sleep-wake cycle.
- Bananas: Bananas are a good source of potassium and magnesium, both of which can help improve sleep quality.
- Chamomile tea: Chamomile tea contains compounds that have sedative effects, making it helpful for promoting relaxation and sleep.
There are also some things to avoid before bedtime if you want to improve your sleep quality. As already mentioned, caffeine and alcohol are a big no-no for a good night’s sleep. Furthermore, eating a large meal before bed can make it difficult to fall asleep and stay asleep through the night. No matter how good your cooling memory foam pillow is, going to bed stuffed will have a negative impact regardless.
Avoid: Stress, anxiety, and depression
Stress is one of the most common reasons people have trouble sleeping at night. When stressed, your body is alert, and it is difficult to relax and fall asleep. Yes, I know what you may be thinking. If you could stop stressing, or feeling anxious and depressed at a moment’s notice, you’d be the happiest person alive.
It would be best to let go of worries as it will help you fall asleep much faster.
In fact, there are a few things you can do to help reduce stress and improve your sleep:
- Exercise regularly. Exercise is a great way to relieve stress and promote relaxation.
- Practice relaxation techniques such as deep breathing or progressive muscle relaxation.
- Avoid caffeine and other stimulants in the evening.
- Create a bedtime routine and stick to it as much as possible. It can include reading, calming music, or a warm bath before bedtime.
- Make sure your bedroom is dark, quiet, and cool - all factors that can help promote better sleep. Of course, having the best memory foam pillow helps too.
Are you struggling with anxiety or depression? Think about making lifestyle changes to help improve your anxiety and depression symptoms. The number one tool you have against these symptoms is regular exercise. When you’re in a slump it can be difficult to start, but small steps will help you get started. Ever thought about starting with a 15 minute walk everyday?
Several medications can be effective in treating anxiety and depression. If you are taking medication, talk to your doctor about possible side effects that could affect your sleep.
Tip 3: Exercise Regularly
Yes, I know we’ve mentioned exercise countless times already, but it’s the best solution there is!
If you are not getting enough sleep, you may be tempted to skip exercise to catch up on rest. However, research has shown that regular exercise helps improve sleep quality.
Exercise helps to regulate the body's natural sleep-wake cycle by promoting wakefulness during the day and inducing fatigue at night. It also helps to relieve stress and tension, which can contribute to insomnia. And finally, exercise can physically tire out the body, making it easier to fall asleep at night.
So, if you struggle to get a good night's sleep, try adding some exercise to your daily routine. Just be sure to avoid working out too close to bedtime, as this can have the opposite effect and make it harder to fall asleep.
Avoid: Screen time on mobile and laptop
We are a generation that's constantly tethered to our screens. Whether on our laptops or phones, we cannot go for more than a few minutes without looking at a screen. And while there is nothing wrong with using technology, too much screen time can take a toll on our sleep.
Late night screen time will interfere with your brain activity sensors and lead to insomnia. If you find yourself struggling to sleep at night, it might be time to cut back on your screen time.
Here are a few tips:
- Avoid using screens for at least an hour before bedtime. It gives your brain a chance to wind down and prepare for sleep.
- If you must use a screen before bed, try using night mode or dimming the brightness. It will help reduce the amount of blue light exposure and make it easier for you to fall asleep.
- Consider investing in an anti-blue light filter for your laptop or phone. These filters can help reduce the amount of blue light emitted from your device, making it easier for you to sleep at night.
Remember, your bed is made for sleeping, not watching hours and hours of TikTok in. As you lay your head on a contour memory foam pillow, it’s time to wind down and say goodnight. If you are in the habit of using your phone in bed, try reading a book instead.
Tip 4: Create a relaxing environment
A relaxing environment, according to your taste, is essential for good sleep. For most, sleeping in the dark is essential. While others may prefer a dim light that helps them relax and feel comfortable as the fall asleep.
You can also try using some soothing scents in your bedroom, like lavender or chamomile. Make sure your bed is comfortable and inviting, so you can drift off to sleep easily. A high quality neck support pillow will also makes things that much better. A memory foam pillow is oftentimes the best option to complete a comfortable sleeping environment for most people.
If you are having muscle or joint trouble, you should consider seeing a chiropractor or physiotherapist. More often than not, they will recommend you get a memory pillow as the best pillow for neck pain.
Lastly, try to avoid watching TV or using your computer in bed, as the bright screens will make it harder to fall asleep.
Tip 5: Create a sleep schedule
Sometimes, falling asleep at night is difficult due to bad or lack thereof of a sleeping schedule. First thing you must do is to create one and stand by it. It means going to bed and waking up at the same time each day, even on weekends.
Six hours of sleep is the bare minimum that an adult need to function well during the day. There are others who require eight hours of sleep-in order to feel refreshed. Determine which option is more suited to your way of life.
Creating a sleep schedule can help to regulate your body's natural sleep rhythm and make it easier to fall asleep at night. It can also help you to wake up feeling rested and refreshed in the morning. Once you know how much sleep you need, try to stick to that number as closely as possible. Also try and avoid going to bed other than the time you are set to fall asleep. As great as your foam pillow and mattress are, they should be used at appropriate times only.
Programming your sleep cycle will help your body remember how to fall asleep naturally. Afterall, our bodies are creatures of habit and become accustomed to routines.
Conclusion
If you are struggling to get a good night's sleep, don't despair. There are several things you can do to improve your sleep quality. Exercise is key, while avoiding caffeine and alcohol in the evening is also a must. Your sleep environment will also make a huge different. Having the right bedding and contour pillow will have you setup for some restful sleep.
Furthermore, try following these tips and see if they make a difference for you: establish a regular sleep schedule, create a relaxing bedtime routine, and limit screen time in the hours leading up to sleep.
With a little effort, you can get the restful night's sleep you need to feel your best during the day.