Proven Effective Ways to Sleep Better

Sleep is a crucial part of our lives and if you sleep an average of eight hours a day, it means a third of your life will be spent sleeping. Sadly, most people only consider sleep as a necessary evil.

As far as sleep is concerned, there are two things that matter; sleep duration and quality. In this article we will be looking at the latter.

We may think that we know how to sleep but that is not the case. There are people who cause themselves more harm than good when they sleep.

The following are proven effective ways to sleep better:

Improve Your Sleep Environment

As far as sleep is concerned, your environment is the most important thing. If you want to sleep better, research and general observation prove that improving your sleep environment is key.

One of the things you can do to improve your sleep environment is to make your room as dark as possible. Another thing is to ensure that it is as silent as possible even removing small hums such as the one caused by the fridge.

You should also regulate the temperature in the bedroom in which you sleep as too cold or too hot will affect your sleep quality. There are many other ways in which you can improve your sleep environment.

Don’t Block Your Airways

Another proven way to ensure you sleep better is to ensure that you are breathing properly while you sleep. It is not only better for your sleep and health but it is also safer for you.

Sleep apnea, which is the most common sleep disorder, is primarily caused by blocked airways. According to the experts at https://snoozeez.com/478-breathing-technique-for-sleep/, you can improve your breathing technique for sleep. It will vastly improve your sleep quality.

Lack of breath and gasping for air is sure to awake you from sleep.  If your airways are open and clear, air breathing will be easy and sleep should be sound. Learn about breathing exercises from  breathwrk.com to help you improve your sleep.

Avoid Blue Light in Bed

As we have seen, having a dark room is an integral part of improving your sleep environment. Light from outside and your bulb are not the most detrimental to your sleep quality. The blue light from your electronic devices is.

Research has shown that the blue light emitted by modern electronic devices is far worse for sleep than other types of light. Unfortunately, many people use their devices as the last thing before going to bed and first thing when they wake up.

Avoiding the light from your phone or laptop before bed will significantly improve your sleep quality. You should shut them off at least an hour before you go to bed.

Observe Your body’s Natural Sleep and Wake Cycle

Our bodies have a natural sleep and wake cycle that we have used for millions of years. The unfortunate thing is that we don’t follow our natural circadian rhythms anymore.

If you want to sleep better, you should follow your natural sleep and wake cycle. Those that do have been proven to have much better sleep quality than those who don’t.

Another important part of following your natural circadian rhythm is to go to sleep and wake up at the same time every day even on weekends. It is easy to maintain a regular sleep schedule if you follow your natural circadian rhythm.  

Relax and Clear Your Mind Before Bed

The busy and overactive mind is the biggest impediment to proper sleep. Even though you eat right, exercise during the day, get enough sunlight and avoid bad lifestyle habits, you can still have sleep issues without a calm mind.

Therefore, you should always take the time to relax and clear your mind before you go to sleep. It will vastly help you sleep comfortably and prevent you from waking up during the night.

There are many relaxation techniques you can use for sleep just to find a suitable one.

Get a Comfortable Mattress

Finally, it is such a proven fact that it is common knowledge that your mattress affects your sleep quality. Therefore, getting a comfortable mattress is one of the best ways to ensure you sleep better.

Buying a mattress is a challenge on its own but as a general rule of thumb, use your weight and sleeping position to choose a mattress. You may choose a soft, firm or hard mattress depending on those factors.

A comfortable mattress is a cheap alternative to treating chronic pain and sleep issues. It is one of the best things you can do for your health too.

Proper sleep is vital for proper health and there is much you can do to ensure you sleep properly. The above are examples of proven ways to ensure proper sleep. Ensure that you find the ones that work for you as we are all different.