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It is undeniable that a good quality of sleep helps you feel good and makes your brain and body function properly well during the day. However, one cannot deny the fact that we are now living in a fast-paced world wherein stress can be accumulated by any means possible — which is why it is no wonder that sleep is sometimes elusive.
Although you might not be able to control the factors that affect and interfere your sleep, of course, you are not doomed to toss and turn every night. Consider these simple tips that are guaranteed effective for a peaceful good night’s sleep.
Table of Contents
Get Comfortable
Despite meticulously picking the right gear for the next hike in the mountains or preparing the next beach trip for a once a month vacation, most people tend to neglect the importance of their mattress wherein an individual spends a third of their lives sleeping on it.
Many studies have shown that having a comfortable mattress and bedding can have a remarkable effect on the depth and quality of sleep. Additionally, the quality of your pillow is also crucial which can affect your neck curve, temperature, and comfort. This is why choosing the right gear for your bed is a must to be able to have a good quality of sleep.
Get the Ideal Room Temperature
The body temperature changes as an individual fall asleep— wherein the core temperature decreases as the temperature of the hands and feet increases. The temperature of your room plays a role in your perfect slumber for the night. If you didn’t know, your thermostat can make or break your slumber.
In general, it is suggested that the bedroom temperature should be between 60 and 67 degrees Fahrenheit for optimal sleep. However, it varies from one person to another depending on the temperature which would really get you comfortable during the night, so find the temperature that works best for you.
Do Not Look at Your Clock
A study has suggested that we consciously control our daily activities including sleep-wake behavior, as indicated by our need to make use of an alarm clock to wake up in the morning in order to be at work on time —which would probably just keeps us awake at night and unable to sleep.
People who wake up in the middle of the night tend to look at the clock and immediately get anxious over the fact that they cannot fall back asleep. The “Clock-watching” behavior is a mannerism that may cause anxiety about sleeplessness. Therefore, it is best to remove the clock from your room or you can turn your clock and avoid watching it when you wake up in the middle of the night.
Use the “4-7-8” Breathing Method
The “4-7-8” is a simple but powerful breathing method that promotes calmness and relaxation, which consists of a breathing pattern that relaxes the nervous system. It can be easily practiced anytime if you feel anxious or stressed and it might also help you unwind before bed.
Place the tip of your tongue behind your upper front teeth then exhale completely through your mouth and make a whoosh sound. For the next step, close your mouth and inhale through your nose while mentally counting to four then hold your breath and mentally count to seven. Afterward, open your mouth and exhale completely, making a whoosh sound and mentally counting to eight. Repeat this cycle at least three more times.
Take Away
Having trouble falling and staying asleep is certainly not only frustrating, but it also affects your daily life—much more your physical and mental health. Sleeping plays a vital role for an individual’s well-being and good health. Negligence in acquiring a good quality of sleep tends to result in serious illnesses on your body such as obesity, developing heart disease, and type 2 diabetes.
Using the tips above would surely help you fall asleep quickly. It is also easy to follow and would surely improve your sleep if you stick to it and make it into a routine. Accordingly, the counting sheep research website would be of help as information for a healthy and guaranteed sleep.
