Although many people find it easy to meet the golden target of getting 7-8 hours of sleep, very few of them can aim for quality sleep during the night. What’s to blame? Fingers point to the wrong pillow, dietary mistakes before bedtime, annoying tech-roommates, among other lifestyle factors. Read below the following tips that will promise to refine the quality of your sleep…
Hire a new pillow as of tonight!
In most cases, sleeping on the wrong pillow is to blame for poor quality sleep. To determine what the right pillow is for you, you need to assess your sleeping position.
- Back-sleepers: Shop for a thin pillow with extra loft in the bottom third of it to support the neck and consider putting a pillow below your knees to help maintain the normal curve of your lower back.
- Side-sleepers: Shop for a firm pillow to fill the area between the ear and the outside shoulder and consider putting a pillow in between knees to take the strain off your back.
- Stomach-sleepers: Look for a very thin, flat pillow or sleep with no pillow at all. Rather, place a pillow under your pelvis and lower abdomen to avoid lower back pain.
Be the chef of your own good-night sleep!
Oh yes, you sure can if you follow these 3 simple steps:
1) Skip caffeine rich beverages!
These include coffee, chocolate, tea, some energy drinks, and soft drinks. Avoid such beverages at least 4 hours before bedtime. Caffeine stimulates your nervous system leading to insomnia; it is also a diuretic which means frequent trips to the bathroom.
2) Say no to salty, spicy, and sugary foods!
These will wake you up frequently for hydration.
3) Roll-up your sleeves as you spend more time in the kitchen!
Load up on sleep-inducing ingredients such as cherries, warm milk, bananas, almonds, turkey, avocado, lettuce, sweet potatoes, eggs, and oatmeal. Blend cherries, banana, lemon juice, milk, almonds, and ice cubes. Cover and process until the mix becomes smooth. You can also innovate with a refreshing salad that includes turkey slices, sweet potato chunks, and avocado napping on a bed of lettuce covered with a sprinkle of oatmeal and waking up on a splash of dressing made of plain yogurt, mustard, olive oil, and vinegar.
Plan your sleep with all your senses!
Yes, sleeping can be well-planned for!
- Time your workout right. According to Mayo Clinic, working out 6 hours before sleep time can cause insomnia among some people, in which case day-time exercise is preferable. While this seems impossible for employees on an 8 to 5 schedule, it is worth noting.
- Soak yourself in heavenly peace. Taking a warm bath can relax your muscles before bedtime and drag you to bed easier. Consider adding some essential oils such as chamomile, lavender, or vanilla for a memorable good-night sleep - and bonus - sweet dreams guaranteed. Complement your efforts by adding scented candles all over the bedroom.
- Paint your way to a good-night sleep. Surprisingly, the walls of your bedroom have a say too. Neutrals are always best, especially blue.
- Be picky with what you share your bed with. Putting your mobile phone or tablet close to the bed exposes your body to radiation, which can disrupt the sleep cycle and decrease blood flow to muscles resulting in lack of concentration, soreness, and lack of focused performance the next day. Even worse, if you are among the many people who can’t shut down a running e-chat before their eyes automatically shut-off, then read carefully: the blue light from a mobile screen can suppress melatonin, a hormone our brains produce during the dark hours, which tricks us into thinking it is daytime, making us feel more alert.