These days, most city dwellers lack quality sleep. The overexposure to light, neverending noises, gadgets, and out-of-office work burdens are only several of the causes of your poor sleep. And if you are one of those misinformed people who believe “sleep is for the weak,” the consequences you are facing can be severe. The true fact about sleep is that “lack of sleep will make you weak.”
Therefore, knowing how to improve one’s sleep quality is a must nowadays. Here are four strategies for you to learn.
Change Your Mattress
Let’s assume you’ve just moved to the town because you’ve got a new job. And in that scenario, you probably won’t think too much about the brand of the mattress you buy because you want to save money. However, it is actually a mistake. Your bedroom is where you recover from your daily exhaustion from work. And a poor-quality mattress certainly won’t help you in that.
It is also important to note that you must check the mattress by feeling it directly. The cushioning material may look good, but the covering fabric may feel inconvenient to your skin.
Don’t Drink Coffee, Alcohol, or Eat Heavy Meals Before Sleep
Alcohol, cigarettes, and caffeine can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. If you can, avoid eating large meals for two to three hours before bedtime. Try a light snack 45 minutes before bed if you’re still hungry.
Learn to Relax Yourself
Relaxation is vital in order to fall asleep faster. Try doing something regularly in the hour before bed that your brain will associate with sleep, such as listening to a calming playlist on your iPod, practicing a few simple yoga poses such as child’s pose or “legs up the wall,” or taking a warm bath (the rise and fall in body temperature preps you to snooze).
Stay Away from Your Gadgets
Your phones, tablets, and laptop screen are three sources of blue light. We don’t know why, but this light can disrupt your internal body clock and make it harder for you to fall asleep. Besides, the blue light is detrimental to your sight.