Seven Easy Ways to Improve Your Sleep Quality – EssayWritingTips

Seven Easy Ways to Improve Your Sleep Quality

improving sleep in 7 steps

We all want to save some time while studying, and often the sleep becomes the main victim of our desire not to skip anything. However, the studies have proved that quality of sleep affects the cardiovascular system, metabolism, and even weight, which means that you should definitely strive for better sleep. Here are a few tips that can help you with this process:

Improve your bedroom

External factors may affect the way you sleep, so make sure you are sleeping in the right place. Buy blackout curtains and lamps without blue light (or even better — those which change their light throughout the day). Turn off your phone and other gadgets while going to bed or make a habit of using a sleeping mode on all of them. Control the temperature in your bedroom: the optimal one is somewhere between 18° and 22°C.

Improve your bed

I have put it in a separate section as it is really essential to sleep on a high-quality bed, which meets all the necessities of your body. Buy a mattress made of the natural materials, special cushions, and blanket that improve thermoregulation. Make sure you don’t sleep on your belly (unless having the exceptional medical condition) or on the left side. The scientists also suggest sleeping with no clothes one (your partner will be glad too).

Improve the air quality

Prepare your sleeping place by ensuring that the air in it will contribute to the quality of your sleep. For this reason, always ventilate the bedroom — not only before going to bed but throughout the day as well. Buy plants to increase humidity or regulate it through the specialized systems in the house. Don’t use any scented candles or aroma sticks before going to bed as they will lower the air quality in the room, creating additional obstacles to good sleep. 

Create a sleeping schedule

Design a comfortable routine and stick to it throughout the first month. Comfortable doesn’t mean going to bed at 2 or 3 a.m. though: you should already sleep at midnight or even earlier. You may feel tired at first as nobody likes getting up early. However, in a few weeks, you will have no trouble with going to bed and getting up at a specific time.

Have a healthy nutrition

Avoid caffeine-rich drinks 5-8 hours before going to bed. Also, don’t drink alcohol before going to bed: wait for 2 hours, at least. Don’t overeat before sleep and try to avoid tyramine on your dinner (bacon, potatoes, cheese, chocolate, sausages, spinach, aubergines, and wine in particular). 

Maintain the water balance

Make sure you drink enough water throughout the day: you may rely on your personal feeling of thirstiness or download any app on your smartphone if you are not used to drinking water at all. Take a glass of water with you in the bed and drink a little if you wake up (especially between 1 and 3 a.m.). 

Sleep during daytime 

If you have some time, take a short nap during the day — it should take nearly 20 minutes. Studies show that short sleep can improve memory and restore working capacity, which is reduced due to sensory overload. However, make sure to take a nap in 4-6 hours after you woke up and avoid drinking coffee or other caffeinated drinks in 1-4 hours before it. 

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