Sleep is the best. If you roll out of bed every morning, wishing you were still in it, then you’re like most of us: you can’t get enough rest. You might not be in bed for enough hours every night. However, you might go to bed nine hours before you get up, and still have problems getting a good night of rest.
It turns out that there are many things that contribute to poor quality sleep. It’s not enough to be in bed for a certain number of hours every night. Your sleep could be affected and interrupted by blue light from your phone or laptop, your bedding, your stress levels, and more. If an outside factor affects your rest, it’s even harder to get the rest you need.
Without proper rest, you spend your day cranky and irritable. You won’t have as much energy, and you won’t be as effective at work. Poor rest can make you stressed all day, which in turn can keep you from sleeping well at night. Not getting enough sleep is a bad cycle that you should try to end. If you need ways to improve the quality of your rest, check out the following list.
Block Out Sunlight
Sometimes, bad quality rest can be caused by something as simple as morning light. If you’re sensitive to light, you might wake up every time the sun rises, and then have trouble getting back to sleep. Even if this happens just once in awhile, you should still take steps to block sunlight from your room every morning. Get blackout curtains, or plantation shutters in Melbourne, to keep your windows nice and dark at 5 am.
Take a Trip
One of the biggest causes of poor sleep is stress. If you’re often stressed by relationships, kids, work, or life, you could carry that stress into your sleep. If you find yourself thinking too much before bed, tossing and turning, and feeling unrested when you get up, you probably suffer from too much stress. An easy and enjoyable way to lower your stress is to take a weekend trip. You can enjoy experiences in Vicksburg, Mississippi, or Chicago, IL. Wherever you go, a vacation could help lower your stress.
Reduce Aches and Pains
When we’re stiff or in pain during the night, it interrupts our sleep. We might not realize in the morning that we were tossing and turning because our neck hurt, but we won’t feel as rested. It’s important to get a good pillow to help deal with muscle pains. You should sleep on a pillow that offers your neck and shoulders proper support, and you can try a leg pillow if you experience back pain. You could also try a natural pain supplement, like curamin, for natural pain relief. Simple steps towards reducing your aches and pains could help you sleep better.
See Your Doctor
If you don’t think your restless nights are caused by anything else on this list, you should see your doctor. Your poor quality rest could be caused by a sleeping disorder, such as restless leg syndrome or sleep apnea. Your doctor can help you discover the cause of your restless leg syndrome. If you’re suffering from sleep apnea, he or she will recommend a CPAP machine for you to use during the night. It’s important to keep your CPAP machine clean using a CPAP cleaner, as well. If you think you might suffer from a sleeping disorder, you should talk to your doctor soon.
Cut Out Caffeine
Most of us rely on a good cup (or five) of coffee every morning. Caffeine might be part of how you get through your day, but you should start limiting your daily caffeine intake after 3 p.m. Even a caffeinated soda or black tea might affect your ability to sleep well that night. You might be insensitive to caffeine at this point, but it could still be making you restless during the night. If you often have caffeine after 3 p.m., try doing without. You might find that a simple solution could have you sleeping better!
Block Blue Light
Blue light might sound like a conspiracy theory, but it’s just the blue light emitted by your monitors and phone, and studies show that it does hinder your ability to sleep. It can prevent your body from producing enough melatonin. If you feel like you seldom get into a deep sleep, you should try blocking blue light at least an hour before you go to sleep. You can turn off your devices, install an app that blocks blue light, or get a pair of blue light glasses that block it. Whatever method you use, try to eliminate blue light before bed.
If stress is a regular cause of sleepless nights for you, you could try meditating. While vacations are great for your stress levels, you can only take them a few times a year. You can meditate every day, and studies show that there is something in the ancient art of meditation. Meditating can lower your stress levels and improve your sleep. You can meditate by focusing on a single thing for a few minutes, like your breathing or the color of your closed eyelids. Even if it’s only for a few minutes a day, filling your mind with a single focus can help lower your stress.
Hide Your Clock
If you look up at your clock several times during the night, don’t. If you want to be able to check the time in the night, you can keep your clock within easy reach–but turn it towards the wall. If you wake up at 1 and then again at 2, you’ll start thinking about why you woke up an hour later, and why you’re not sleeping. Then you’ll start thinking about work. It’s best to not know what time it is during the night, so throw a scarf over your clock or turn it to face the wall. If you’re not stressing about how late you’re falling asleep, you’ll fall asleep sooner.