Don’t you just hate it when you keep looking at the clock because you just can’t sleep? It’s the worst feeling ever. Well, you’re not alone. Even the best of us suffer from a poor night’s sleep every once in a while. You may find yourself waking up several times throughout the night or can’t go back to sleep anymore in the wee hours of the morning.
Good thing there are many sleep hacks that anyone can do to stop sleeplessness in its tracks. Try following the strategies listed below so you can improve the quality of your sleep.
1. Stay mentally stimulated during daytime. If you’re bored, you’re more likely to feel sleepy. Try to keep yourself busy so that by the time you reach bedtime, it will be easier for you to fall asleep. It will also help prevent the disruption of your normal sleep-wake cycle.
2. Sleep on a comfortable and supportive bedding and mattress. The key to a successful slumber greatly depends on the bed you use. It will be hard to catch some much-needed rest if your mattress does not have the right size and comfort level. Make sure you do research and determine which type of mattress is suitable for you. I recently decided to buy a cheap upholstered bed online, and although it was cheap, I sleep really well since I bought it.
3. Exercise regularly. Keeping physically active will strengthen your heart and lungs. It will also reduce your anxiety, stress, and insomnia. However, avoid exercising within three hours before you go to sleep because the adrenaline released in your body may keep you awake.
4. Set the right room temperature. If your room feels too hot or too cold, this will make sleeping difficult. The rule of thumb is to keep your bedroom temperature at 16 degrees Celsius as this is considered to be conducive to restful sleep. On the other hand, if your room temperature is higher than 24 degrees Celsius, you’re more likely to become restless.
5. Follow a regular sleep schedule. Having a fixed time when to sleep and when to wake up will help in maintaining your internal body clock. So it is better if you stick to your sleep schedule throughout the week, including the weekends. Once you’ve done this, you will fall asleep on schedule.
6. Wear the right clothing. To make sure you feel comfortable, wear loose fitting sleepwear that is made from natural fabric like wool, silk, and cotton. But if you’re feeling a bit adventurous, you can also try sleeping in the buff. Recent studies reveal that sleeping naked brings numerous health benefits such as reducing the risk of diabetes, fighting off infections, having a slimmer waistline, among others, according to the National Sleep Foundation.
7. Relax your body. An excellent way to fall asleep quickly is to try progressive muscle relaxation as suggested by the National Sleep Foundation. The way to do this is by slowly tensing then relaxing each muscle in your body. You can begin by tensing and relaxing the muscles in your toes, then work your way up to your neck and head or vice versa. Tense your muscles for a minimum of five seconds, then relax for 30 seconds. Keep repeating this procedure until you’re done.
Once you follow these tips listed above, you will notice a positive improvement in the quality of your sleep. If you have suggestions to add, leave a comment below.
Pierre Angela Cruz is a marketing specialist at Bedding Stock. When she is not playing with her dog can be found writing groovy blog posts for Snooze Lounge .