On average, we need eight hours of sleep daily in order to be healthy. Due to issues such as work and disorders, many people are unable to meet this threshold. While sleep is so critical for our health, many people may view it as a luxury. It is during sleep that the body, especially the brain, recharges so that we can be fresh the following day. Sleep deprivation has been linked to poor performance at work, road accidents, and bad moods. For this reason, scientists have suggested ways to insure a good night sleep, some of which are discussed here.
1. Use Comfortable Pillows and Mattress
The life expectancy of a good mattress is about ten years. If your mattress has exceeded this age, its support or comfort may be poor by now. Consider replacing the mattress and pillows with new ones to make your sleep peaceful. When choosing a mattress, remember it all depends on your weight and body frame. Generally, a mattress should not be too soft such that your pelvis sinks many inches into the mattress. Your back pain and discomfort could be caused by your soft mattress.
2. Create Suitable Sleeping Conditions
The conditions in your room determine how comfortably you sleep. If your room is too cold or hot, your sleep will be disrupted. Make sure that the temperature in your bedroom is within the 24 degrees centigrade and 12 degrees centigrade limits. If your room is near the streets, you may want to use blinds at night. To keep your natural sleep pattern intact, avoid using computers and phones just before sleeping.
3. Stick to the Same Sleep Routine Everyday
When you party hard until 1.00 am on Thursday morning and watch a game of football until 9.00 pm the following day, the body will not know when to go to sleep on Saturday. Having a consistent sleep pattern helps the body to know when to shut down. The body has an imaginary clock and as a creature of routine, you may find it hard to adjust to a change in your pattern of sleep.
4. Avoid Alcohol and Foods in the Late Night
Sleeping less than three hours after eating a heavy meal can interfere with your sleep. One of the best ways to insure a good night sleep is to eat more than three hours before sleep, and make the meal as light as possible. In addition, you should avoid alcohol before sleep because it may impair your breath. Alcohol may also cause you to wake up in the middle of the night when its effects are gone.
5. Exercise Regularly
Finally, a daily exercise regimen seems to improve sleep. Exercise for about 2 hours daily to increase the amount of your slow-wave sleep, which supports body maintenance and repair. However, avoid exercising before you go to bed because the temperature and energy can interfere with sleep.
The five tips given above can help improve your sleep and general well-being. However, you may experience troubled sleep even after using these ideas. In that case, you may want to contact a health professional and be diagnosed for any disorder. It is important to determine if there are underlying health conditions before trying other sleep improvement methods.