You can benefit a lot by practicing good sleep hygiene. Below are some tips you can use in improving the quality of your sleep.
1. Know how much sleep is needed
If you want to change your habits to get enough sleep, then it is important to start by knowing the amount of sleep you need.
Ensure you are getting enough sleep if you want to get enough sleep , but for adults, the right amount is about seven to seven and half hours of sleep. Infants, adolescents, and children are going to need a little more of that. Find out the right amount of sleep people of your age group should be getting.
You might yourself need more or less than the recommended amount. As you use the following tips, allocate at least 7 hours of sleep per night. If you do this then you wake and feel like you are unrested, then you can slowly increase the number. If you try seven hours but find yourself waking after six hours and feeling great, then don't stress yourself. The important thing is that you have gotten enough sleep and well-rested, and not that you haven't reached the rightnumber of hours of sleep.
The exception is sleeping less than six hours or more than nine hours and not feeling rested. This could be a sign of sleep disorder. Follow the step-by-step instructions for dealing with the problem.
2. Going to sleep at the same time
Once you have figured out the amount of sleep you need, have a regular schedule and strictly follow it. The schedule should also have some room to make it happen.
At nights, fight the temptation to procrastinate. You should set an alarm for the morning and always try waking up at the same time every single day, even if you did not have a great night.
Your sleeping and waking time should be consistent throughout the week - even during the weekends. If you fail to do this, you will have a hard time getting up Monday morning.
Keeping a sleep diary or sleep tracker app can help you know whether you are following the schedule you have set.
3. Choose a quiet place to sleep
Your place of sleep should be quiet. There are some people feel uncomfortable when there is absolute silence. If you have this problem, you can have white noise which will be effective in calming the anxiety and drowning the noise by noisy neighbors. Getting a noise machine is not a must because there are a lot of white noise apps that can be downloaded to your smartphone. You can choose from a wide range of noises, with the most common being guided meditations, nature sounds, and classical ambient white noise.
If you are in a noisy apartment building or neighborhood, read the tips you can use in making your room quieter. Some include buying acoustical padding décor, placing furniture strategically, using earplugs, pillows, and curtains to block out the noise.
There are instances when noise is closer and furrier to your home. If you find that your pet keeps waking you up by scratching, jingling collar, or snoring, then you should think about offering them a nice and cozy bed elsewhere in the house.
4. Having your bedroom dark and cool
The perfect temperature for you to sleep is in the low to mid-60 degrees Fahrenheit. A consistent cool temperature can help the body in thermoregulation when sleeping.
A dark room also helps in keeping it cool because it will block out heat from the morning sun. Another reason for a darker room is that it convinces the brain that it is still night. You can get an eye mask or blackout curtains if you are living in a light-polluted area (which is common in cities)
It can be okay to have small night lights or clocks that have light, but there are people who are sensitive to this light. If you need to get up, don't turn on the full light, just use the bathroom light. Exposure to light in the middle of the night can make it harder for you to go back to sleep.
5. Your bed should be for sex and sleep only
Dedicating a place for sleeping is important psychologically. Having expensive mattresses and bedding materials aren't worth it, but having a comfortable place you can sleep on is very important.
You should look for a good mattress that you will look forward to going to at the end of the night. Investing in comfortable bedding and quality pillow will be worth it. Read these reviews about Zenhaven and their mattresses if you're looking for a good option.
You should subconsciously create a connection between sleep and your bed. You should avoid talking or the phone or reading in bed. Removing clutter and items that remind you of work is also important. Your bedroom should be a place of sleep and nothing else.
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