Are you having difficulty falling asleep or having trouble staying asleep? If so, you may be seeking ways to improve your sleep quality.
Getting enough sleep is often ignored, but it is important to maintain your overall health. Studies have shown that getting enough quality sleep can increase your productivity, memory, immune system performance, ability to concentrate, and creative output.
Overcoming those restless nights can be difficult. However, you can still get back to quality sleep and maintain physical and mental health when you apply some strategies. Here are some proven tips to help you have a better night’s sleep in 2023.
Seven Proven Tips For A Better Night’s Rest
1. Establish a Personalized Sleep Routine
Establishing a personalized sleep pattern is one of the most accessible but beneficial improvements you can make for your health. Creating a personalized bedtime routine can assist your body’s internal clock in adjusting to going to sleep and getting up at the same time every night.
Additionally, if you regularly go to bed and wake up, you’ll be more likely to fall asleep quickly and feel refreshed. Set a reasonable bedtime for yourself and establish a nightly routine that tells your body it’s time to sleep.
2. Do Regular Exercise
Not only can jogging or walking in the park improve your general health, but it will also help you have a better night’s sleep in 2023. Medical specialists recommend regular exercises and physical activity to preserve overall health and a healthy sleep cycle.
It is believed that when you exercise, some sleep chemicals like melatonin are increased, and even 10 to 15 minutes of activity in the morning or throughout the day can improve circadian rhythm and improve sleep at night.
3. Reduce Screen Time
In the modern day, it could be quite challenging to stop scrolling through headlines. But giving yourself some space to disconnect from news and social media is more crucial than ever.
Reading news articles and social media before bed while you’re in bed won’t promote sound sleep if you’re prone to insomnia. The light from your electronic gadgets, like tablets, smartphones, and laptops, awakens your brain when you should be sleeping. You could easily avoid these hazardous blue lights if you restrict your screen time an hour before night.
4. Reduce Your Daytime Naps
If you like daily naps, consider limiting them to 10 or 15 minutes. Adjusting your napping time makes it easy to get up and jog in the morning. A daytime nap that is too lengthy or too frequent can have a detrimental impact on sleep patterns and can also lead to sleep inertia, which is the sense of grogginess or confusion people experience when awakening from a deep sleep.
5. Pay Attention to Diet and Some Drinks
Avoid going to bed either hungry or bloated. Also, it is best to avoid eating substantial or heavy meals a couple of hours before bed.
Caffeine, nicotine, and alcohol are some drinks that should all be taken carefully. Caffeine and nicotine provide stimulating effects that last many hours and might make it difficult to fall or stay asleep. Additionally, although alcohol could initially make you drowsy, it is known to cause sleep disruptions later in the night.
6. Make Your Room Cooler
One of the crucial factors that significantly affect the quality of your sleep is your body temperature. Typically, it is essential to cool down your bedroom since your body temperature often depends on the temperature of your surroundings.
According to studies, the ideal room temperature for sleeping is between 15.5 and 20 ° C (60 to 68 Fahrenheit). It will be more difficult to fall asleep if this level is much over or below. So, to stay cool on hot days, lower the temperature in your room or use a cooling gadget.
7. Get a Good Mattress
If you want to feel even more at ease while having your night’s rest, consider investing in a good-quality mattress. According to research, having a medium-firm mattress—particularly one with adjustable firmness—allows for more comfort, good spinal alignment, and better sleep. Also, it is believed that people who slept on medium-firm memory foam mattresses had less discomfort and slept more quickly.
Therefore, if you want a standard level of support and comfort for the body, alleviating pressure and making it possible for you to have a restful and undisturbed sleep, you should consider going for the ideal mattress.
So, there you have it. Using the above seven proven tips, you can start making these adjustments as soon as possible and enjoy the advantages of having a better night’s rest in 2023.