Lifestyle

The Formula for Quality Sleep

It can sometimes seem difficult to get quality sleep that leaves us feeling restful. But there are many things you can do to improve the quality of your sleeping cycle. Follow the following simple formula for improved sleep habits at night.  

1. Minimal Light in your Room 

For millions of years, we have created our waking and sleeping cycles from the cycles of day and night. In the day time the body lacks the chemical composition for optimal sleep. Artificial light sources have this same effect and can minimize the production of melatonin in the body that is produced in the dark night. Simulate a dark night conducive to good rest by shutting off all the lights in the room and make sure none of the electronics are emitting light also. Black out curtains will allow you to get some rest any time of day or night. 

It is also a good idea to minimize the use of electronic devices with screens like TVs, cell phones and mobile devices for a full hour before bed.

By taking certain measures to improve your body’s capacity for sleep, you will be able to begin a cycle of progressively more restful and top-quality sleep.  

2. Turn the Temperature Down at Bedtime 

Getting the right temperature for a restful sleep is another important element in the formula. For keeping the air cool, there is nothing quite as effective as the AC.

According to the National sleep foundation, it is generally a good idea to drop the temperature in the room a few degrees when sleeping can contribute to a more restful sleep. The body also drops in temperature during the sleep cycle and staying cool in your room is a great way to promote this internal temperature regulation.  

As a rule of thumb, you should select a temperature between 54°F – 75°F for the best quality sleep. Hotter temperatures can lead to lighter sleeping and more time spent awake.  

3. Try White Noise…But Not Too Loud 

A constant rhythmic sound pulsating through your room will not only help you fall to sleep, it will keep you asleep once you have arrived at your restful state. This noise can also block out unwanted noise if you live in a busy area of town.

There are many ways to get a soft noise in your room. A $10 fan will do just as well as a $30 white noise maker for many people. Either way you are providing your body with a constant sound that can have a relaxing effect on the body. You may need to shop around before you find the right option for your needs. 

With the right white noise in your room, you may just trick yourself into going to bed earlier.  

4. Invest In Good Quality Bedding

A good quality mattress is key to getting a great night’s rest. If you are waking up aching and tired you probably need to consider investing in a new mattress. Take a look at these Vispring 2021 mattresses. Likewise your pillow and bedding can be the difference between a good night’s sleep and a disrupted one. Find out more about the best pillow for your sleeping position.

5. Get Daily Exercise or Expend All Energy Supplies During the Day to Make Sleeping Worth It 

That is a known fact, we sleep better when we are actually tired. This sounds like an obvious point, but many of the conveniences of modern living can rob us of an opportunity to exhaust ourselves physically. WE may arrive at bedtime still energetic and awake.  

But there is fortunately a very simple solution that can help you turn this around and get right to sleep.  

Remember, that the body’s temperature drops when the body enters the sleep cycle. The body also cools down after energy has been expended, as much as 2°F. For some people, it helps to time their exercise so they are beginning to cool off their body just about bedtime. This temperature drop can help the body fall right to sleep.

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