An efficient sleep helps you start the morning with positive energy, while reducing stress, improving vibrancy, physical and mental performance. So, the way to a healthy life begins with understanding the importance of quality sleep. Some simple steps can help you mitigate the effects of sleep disorders such as sleep syndrome and improve your quality of life. Here are 7 key tips for relaxing and quality sleep
1) Correct bed Choose
A good night’s sleep can depend on many different factors, such as bed comfort, stress level or room temperature. So for a relaxing and comfortable sleep, start at the first step and choose the right bed for yourself. Make sure that the bed fully supports your body. Your bed needs good alignment to your back and joints, pressure points and support for pain. Therefore, you should avoid using a very hard or very soft bed. When the bed is too hard, it creates resistance to the body’s main points and can destabilize the natural balance. In a very soft bearing, pressure points may not be fully supported.
2) Try using a Sleep Diary
If you are suffering from insomnia, record your sleep activities, including the total time spent in bed, total sleep time and naps you take during the day. This process can seem quite tedious. But keeping a sleep diary can help you see where the problem is. When you think about your daily activities, you can more easily understand which factors affect your sleep time with a sleep diary.
3) Change Your Harmful Habits
For a comfortable sleep, avoid consuming stimulants such as alcohol, nicotine and caffeine. The effects of caffeine can last for several hours, perhaps even up to 24 hours, and can disrupt your sleep patterns. Caffeine not only causes sleepiness and relaxation difficulties, it can also cause you to wake up frequently during the night. Alcohol, on the other hand, can have a sedative effect during the first few hours after consumption. But then you may be left with frequent arousal and a restless night’s sleep.
4) Regular Sleep Patterns
For quality sleep, make sure to wake up at the same time usually. After waking up early and working hard on weekdays, it can be tempting to sleep and rest until noon on weekends. However, if you suffer from chronic insomnia, we recommend getting up at the same time every day so that your body can get into a consistent sleep habit.
If you have trouble waking up due to a lack of natural light, you may want to consider timetable lighting options for your bedroom that mimic natural daylight.
5) See a doctor for Sleep Apnea
If you have complaints such as shortness of breath or snoring during your sleep, you can search for sleep apnea treatment. Because, in people with sleep apnea; Problems such as headache, forgetfulness, poor concentration or insomnia can be seen in their daily lives. Therefore, you can put the issue of sleep apnea on your agenda in order not to have difficulties in daily life and to have a quality sleep at night.
6) Make Healthy Eating a Routine
In order to get the necessary efficiency from sleep, not only sleep conditions, but also the body should be supported with a healthy diet. Too much processed, chemically sweetened foods can cause an increase in toxins in the body, which can lead to chronic fatigue and unproductive sleep. In other words, when you make a habit of eating healthy, you can sleep better without turning from one side to the other.