How many times have you had a zombie-like feeling after a night of little or no sleep? We are sure most of us have experienced this feeling. Having poor sleep quality at night can make us irritable, bored, feeling drowsy, and have a lack of energy.
Sleep deprivation or poor quality of sleep is when you do not get as much sleep as your body requires. It is a problem affecting most adults and can be caused by a number of factors. For instance, if you spend your night drinking or playing games in a kasyno online w Polsce all night, then there is a chance you will feel sleepy the whole following day. Besides, interrupted sleep can lead to insomnia and other potential consequences. If you are experiencing insufficient sleep, then below are some steps that you can take to change your behaviour, and that can help you get quality sleep.
Limit Your Activities in Bed
How often do you check your phone, text, and receive calls while you are in bed? A good percentage of people nowadays sleep with their phones. While it might be a convenient routine for you, it can affect your sleeping habits. One notification can spoil your sleep. So avoid staying alert when you are sleeping by keeping your phones, tablets, and laptops off your bed. Simply reserve your bed for sleep only.
If you nap two to three times a day, then this could also affect your sleep. Having longer naps during the day can even be worse. Therefore, limit your naps during the daytime for quality nighttime sleep.
Have a Sleeping Routine
Make sure that you set a constant time for sleeping and for waking up every day. If you have set a sleeping time at 9 pm and waking time at 6 am, then let it be so for all the days of the week. It can be tempting to stay awake and wake late during the weekends. However, this can affect your regular sleeping schedule for the following week.
Also Read: How Do You Sleep With Someone Who Snores?
Regular exercises can help you get some quality sleep. Take a walk, go jogging, and any other exercises to keep your body fit and healthy. However, remember to avoid exercising immediately before you go to bed, as this can have a stimulant impact on your body. Instead, try to finish your exercises at least three hours before bedtime.
Keep your Sleeping Environment as Comfortable as Possible
Your bedroom should be a place where you relax and rest. Therefore, lighting and temperature must be controlled. Avoid sleeping with the lights on, and make sure you invest in the best memory foam mattress to feel comfortable. If you have pets that are noisy at night, then keep them out of your room.
Eliminate Caffeine and Alcohol Intake Before Going to Bed
The effects of caffeine can last several hours. Therefore, the chances of it affecting your sleep are very high. Caffeine can make it difficult to fall asleep and cause you to wake up frequently. So, to be on the safer sleeping side, then avoid caffeine before bedtime.
These are just some tips to help you counteract the deterioration of sleep quality. Most importantly, remember to make the most of your daytime. Eat and drink enough water, but not before bedtime. Avoid stress, worries, and consider cognitive therapy if you have insomnia. Don’t forget to pay attention to your kid’s sleep as well. Kids mattresses are a very important decision to make.