Failing to get a good night’s sleep can cause all sorts of problems. When we don’t get enough shut-eye, or the quality of the sleep we’re getting is poor, it can affect us both mentally and physically. It may cause trouble focusing or being productive, which can cause struggles at work or in social situations. Poor sleep can also lead to things like headaches, body aches, and fatigue. There are, however, positive habits that can be created and things that can be changed to achieve better, more consistent sleep quality.
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Create the Right Environment
Many people struggle to fall asleep each night because the environment they’ve created isn’t restful enough. It can make a big difference to keep the bedroom as cool and dark as possible. Purchasing special darkening-shades can be helpful, and so can using earplugs or a running fan to eliminate any noise that may be disrupting your slumber.
The activities you’re choosing to do right before bed can play into this as well. Avoiding light-emitting screens or particularly stimulating activities in the hour or so before sleeping can help your mind ease into relaxation more smoothly, which makes it much easier to fall asleep quickly. Instead, doing something calming like taking a bath or meditating is much more conducive to a good night’s rest.
Purchase a Quality Mattress
Having a bed that’s physically comfortable goes a long way towards getting higher quality sleep. Having a mattress that’s lumpy, too firm, or even too soft can greatly increase the likelihood of tossing and turning all night or waking up sporadically. With a comfortable, high-quality mattress like the ones offered by Eva Mattress Australia, it’s both easier to fall asleep quickly and to maintain restful sleep through the night.
Keep a Consistent Schedule
Typically, people who set aside the same eight hours for sleep every night are able to enjoy higher-quality rest. By going to bed and waking up at similar times each day, the body gains a better sense of its sleep-wake cycle, which makes it easier to fall asleep in a timely manner and maintain that sleep. When keeping a consistent sleep schedule, it typically shouldn’t take much longer than 20 minutes to drift off to dreamland. If it does, however, it can actually be helpful to get out of bed and take part in a calming activity until that sleepy feeling appears.
Watch What You Eat
Going to bed too hungry or too full is another factor that can negatively affect quality of sleep. When going to bed on an empty stomach, it’s likely that the discomfort will make it difficult to sufficiently relax. The same issue exists on a full stomach, but it also has the added problem of being bad for your digestive health and your weight. Whenever possible, it’s always best to have dinner a good three to five hours before going to sleep and avoid any late-night snacks. It’s also wise to avoid substances like caffeine and alcohol before bed, for both of them can worsen sleep quality.