Below, we have provided a number of useful tips to help you change unhealthy habits and achieve better quality sleep.
Create a soothing sleep environment
The conditions in your bedroom can significantly affect your ability to fall and stay asleep. It is recommended that you keep the room cool, dark, and as silent as possible. Also, avoid the use of electronics including your phone, TVs, and computer in the bedroom. Stimulating objects and lights from these screens are known to disrupt the release of melatonin, the hormone that controls your circadian rhythm (sleep-wake cycle). Helix mattresses construction quality is second to none. Invest in your comfort and sleep.
Avoid stressful or anxiety-inducing situations right before your bedtime
Physical exercise right before sleep isn’t recommended as it raises your temperature and energy levels. In the same way, discussing or worrying about difficult issues before bedtime should be avoided as it can lead to tension and increased heartbeat. So, to protect your quality of sleep, ensure to deal with any stressful issues long before bedtime.
Have a sleep routine
Try as much as possible to go to sleep and wake up at the same time every day, even on the weekends. However, don’t head to bed too early. This is because going to bed when you are not yet sleepy enough can cause you to lie awake in bed, which can induce anxiety. In the end, this only makes it much harder to fall asleep than you would had you gone to bed when your body is ready to sleep.
Limit your daytime naps
Daytime naps, especially in the late afternoon, can disrupt your nighttime sleep.
Stick to a regular exercise routine
According to research, exercise increases your total sleep time, especially slow-wave sleep, in which the body undergoes repair and maintenance. However, avoid working out too late in the day or close to bedtime. As noted earlier, exercising increases your temperature and energy levels, which makes it harder for you to sleep.
Avoid alcohol and late night meals
You should refrain from eating heavy meals before bedtime as well as drinking. Granted, alcohol helps many people fall asleep faster, however, it is known to disrupt sleep later in the night and impacts your overall quality of sleep.
Limit caffeine and nicotine use
These are well-known stimulants and they typically interfere with your ability to fall and stay asleep. This is particularly so if consumed late in the day.
Set aside time to relax
Take the time to unwind and calm your mind and body. Engaging in a relaxing activity such as taking a bath, meditating, listening to relaxing music, or performing some breathing exercises will help to get you in a sleepy state.
Avoid checking the clock
Constantly checking the clock and worrying about how much sleep you are losing only creates anxiety and makes it even harder to fall asleep.
If there are many things bothering your mind and making it hard for you to fall asleep, just get up and list them down. Tell yourself that you will deal with them in the morning and there is no need to worry about them right now.