8 tips for a restful sleep

A productive day starts with a great night’s sleep. However, the heavy burden of daily responsibilities, work, and stress often lead to unhealthy sleep patterns.

Are you struggling to sleep well at night? Well, you’re not alone. According to a survey conducted in the UAE, 90% out of nearly 5,000 people are not getting enough sleep, with the majority (46.42%) sleeping only for seven hours a night.

In this article, we will dive into some expert secrets for a better sleeping experience and a healthier lifestyle.

1.       Choose the perfect mattress for you

Shaping your sleeping experience heavily depends on the mattress you get. Mattresses come in different specifications and materials to perfectly match your needs and offer you the restful sleep you desire for a healthy body and mind.

With a balance between comfort and support, a quality mattress promotes a proper alignment of your spine and an even distribution of your body weight across your frame.

Investing in a top-quality mattress can end your sleepless nights forever.

2.       Invest in a quality pillow

Spending restless nights and waking up to a grumpy morning might be signs that you need to replace your pillow for a more comfortable one.

There’s a wide range of pillows-fillings and sizes to choose from depending on your sleeping position and body posture.

3.       Set a sleeping schedule

No matter how unorganized your daily routine is, direct your effort into sticking to a consistent sleep schedule.

Going to bed and waking up at the same time every day can reinforce your natural circadian rhythms and enhance your body’s functioning in the long term.

If you don’t already have a sleeping schedule, it might take you some time to adjust to the new routine – but it’s definitely worth it!

4.       Avoid caffeine consumption 6 hours before sleep

Excessive caffeine consumption throughout the day might have disruptive effects on the quality of your sleep.

Caffeine is a stimulant that boosts the activity of your brain and nervous system, which could disrupt your sleeping habits. According to a study conducted in 2013, consuming caffeine 6 hours before bedtime reduced total sleep time by more than 1 hour.

If you’re craving a hot drink before bed, consider replacing caffeine beverages with a cup of valerian tea or warm milk that will help you fall asleep fast.

5.       Block out light

If you’re lying down, struggling to get some sleep, pitch darkness might be all you need. As much as your body needs daylight to get stimulated and enter active mode, it equally needs sufficient darkness for better and deeper sleep.

As soon as the night falls, your brain starts producing melatonin, a hormone that your brain produces in response to darkness. Melatonin elicits muscle relaxation, drowsiness, and a decrease in body temperature, preparing you for sleep.

6.       Create a relaxing bedtime routine

Although sticking to a strict routine is not everyone’s cup of tea, a good bedtime routine puts your life on the right track, rewarding you with tremendous benefits.

Whether it’s the stressful day you had at work or the family issue you need to solve, learn to block any negative thoughts that might make it harder to sleep on the other side of your bedroom door. Try to distract yourself by picking up some sleep-friendly habits, such as:

·         Taking a bath before bedtime

·         Reading a book

·         Listening to soft music

·         Practicing some relaxation exercises (meditation, yoga…)

·         Writing in your journal

7.       Mind your bedroom setting

If you’ve never heard this before, the environment around you has a significant influence on the quality of sleep you get. Before bedtime, make sure your room is neat and clean, and that it promotes a peaceful sleeping experience.

8.       Skip the late dinner

Going to bed hungry is not an option. There’s a good chance your growling stomach won’t let you catch a snooze. Likewise, sleeping on a full stomach is not the ultimate thing to do. Eating directly before going to bed can contribute to sleeping difficulty, let alone the numerous side effects that accompany it.

To stay on top of your sleep schedule, opt for a light snack that leaves you satisfied without keeping you up all night long.

Sleep is not optional. The quality and amount of sleep you get can have a tremendous impact on your life and health. According to the American Psychology Association, sleeping 60 to 90 minutes more per night can make you happier and healthier. Make sure your body and mind are getting the rest they need for ultimate productivity and well-being.