The quality of sleep plays a key role in your overall health. Poor quality sleep can lead to several health conditions including obesity, weakened immune system, diabetes, and heart disease. Sleep deprivation can also take a huge toll on your mental well-being and cause irritability, anxiety, and depression over time. Fortunately, there are plenty of ways to improve your sleep quality. Below we discuss five tips to help you sleep better at night. If those don’t work, read more here on how to get the rest you need.
1. Avoid Caffeine Later in the Day
Many people enjoy caffeinated drinks like coffee and tea as part of their daily diet. Caffeine offers several benefits including increased energy and sports performance. However, overconsumption may cause a variety of sleep problems. According to Healthline, caffeine can stay in your system for 6-8 hours. For that reason, you should avoid consuming caffeine later in the day or you may find it difficult to relax and get to sleep at night. If you do want to have a cup of tea or coffee in the afternoon, then stick to decaffeinated options.
2. Buy a Quality Mattress
Your mattress plays a key role in your comfort levels while sleeping. A good mattress can have a huge impact on your overall sleep quality so it’s worth investing in a high-quality mattress. Memory foam mattresses are hugely popular as they provide the ultimate levels of comfort and support to ensure a good night’s sleep. They are manufactured from temperature-sensitive material that adjusts to your body to give you the best sleep experience possible. You can also opt for an organic mattress made from organic materials that are healthy for you and the environment. In addition to a good mattress, having weighted blankets may also benefit sleep. It provides a soothing therapy that makes you feel cozy and warm, which will essentially promotes better sleep.
3. Limit Daytime Napping
A short power nap can be an effective way to boost energy and concentration levels. However, sleeping for too long during the day can confuse your internal clock and make it difficult for you to sleep at night. Studies show that the ideal naps should last around 20 minutes. A nap of this length should make you feel alert and energized. Any longer, and you may feel groggy and tired because you will have reached the deeper stages of sleep. If you have a daytime nap, then make sure you set an alarm and avoid sleeping for too long.
4. Get into a Consistent Sleep Routine
Getting into a regular sleep pattern and being consistent with your sleeping and waking times will help improve your overall sleep quality in the long term. Try to go to bed and wake up at roughly the same time every day, including weekends. After practicing this for a while, you may find that you don’t even need an alarm to wake yourself up in the mornings.
5. Relax Before Bed
You should always take the time to relax and unwind before you go to bed. Avoid using smart devices like mobile phones and iPads late in the evening and try to switch off from your daily responsibilities. Some effective ways to relax in the evenings include having a warm bubble bath, reading a book, or drinking a calming tea like Chamomile before bed. Some with a sleeping disorder such as sleep apnea may need sleeping aids to help their airways open during sleep.
If you’re still struggling with sleep after trying the tips above, it may be a sign to see your doctor. An underlying medical problem may be contributing to your difficulty in enjoying a good slumber. Some common sleep issues include insomnia, sleep paralysis, sleep apnea, and restless leg syndrome.
A sleep expert can help diagnose the disorder you’re experiencing and can recommend appropriate treatments. For conditions like sleep apnea, a branded CPAP machine like a Resmed CPAP machine is usually prescribed. Meanwhile, behavioral therapy and oral medication are two of the available treatments for insomnia. It’s important to get the doctor’s diagnosis before trying out any treatment for the symptoms you’re experiencing.
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