Have you been waking up tired and sleepy? Do random fits often spoil your sleep in the night? Forget nightmares – you’re just having bad sleep, and for the rest of your day, you’ll feel weary, twitchy, and tense because of it.
See if any of these common causes is the reason behind your restless nights, and what you can do about them to get a good night’s sleep.
Tweak the temperature
For many, the secret to an excellent sleep is a snug, relaxing temperature. If you want to make sure that your air conditioner runs smoothly for hours, contact an air-conditioning repair service in Draper. A timely repair helps prevent your air conditioner from overheating, accumulating contaminants, or droning through the night.
Before going to sleep, set the temperature to a cozy 60 to 67 degrees Fahrenheit for the best snooze.
Change your mattress
Sadly, a bad bed can affect our sleep in more ways than one.
First, it can either be too soft or too firm. Second, it might be too old that it’s starting to sag and bend disproportionately. Lastly, it might be accumulating dust mites, triggering an allergic reaction. Thus, make it a habit to buy a new mattress between seven to ten years. Choose a memory foam or natural latex mattress to avoid allergy attacks, and do a horizontal test before sealing the deal.
Enhance the environment
You can do more than just dimming the lights to make the bedroom the perfect sanctuary for sleep.
To keep the noise down, lock your windows tight. Pad your floors with comfortable carpet covers to muffle the sound of footsteps. You can also play ambient nature sounds to soothe yourself to sleep.
You can also fall to sleep faster with the help of aromatherapy. Oils derived from lavender, valerian, or chamomile should keep you out for hours.
Mind your dinner habits
What you eat or don’t eat before going to bed can also affect the quality of your sleep. Before anything else, it bears repeating that you need to avoid caffeinated drinks if you want to fall asleep.
Mind your servings. While a big dinner tends to make you feel drowsy, it also delays digestion. The same goes for drinking alcohol or eating spicy foods or sweet desserts. Stick to a high-carbohydrate meal with foods like fruits, toast, and jam, lean chicken or fish. This aids in the release of serotonin, which helps you sleep better.
Drink herbal supplements
Ditch the milk for your nightcap and drink a cup of tea instead. Brew a cup of chamomile, valerian root, or lemon balm to ease headaches and anxiety, reduce stress, as well as to assist digestion. You can also consider taking melatonin supplements, which stimulates our “sleep hormones” to get better sleep. Be sure to consult an expert first regarding proper dosage.
Revising your nightly regimen
Besides cleaning yourself fresh, taking a warm shower also helps us fall asleep. While it also relaxes our bodies, what happens during a warm bath is that the rapid cooldown once we step out releases melatonin, indicating the start of our sleep cycle.
While you’re in this state of relaxation, put your phone down, and meditate or read a book instead. Exposure to blue light only makes it more difficult for your circadian rhythm to realize it’s time to sleep.
The only reason we spend a third of our lives sleeping on average is that rest is essential to our health. So take care of your health by paying attention to what gives you a good night’s sleep.
Meta Title: Twisting and Turning at Night? Here’s How You Can Improve Your Sleep
Meta Description: Getting a good night’s sleep is essential to performing our daily duties as best as we can. If you’re not getting ample sleep, then you need to do these things.