Sleep plays a vital role in your health and wellbeing. Your body recovers and rejuvenates while you sleep, and good-quality sleep has been shown to reduce stress, boost memory, and lower blood pressure.
On the other hand, a lack of sleep has been linked to serious medical conditions such as weight gain, heart disease, and various mental health issues, including depression and anxiety. For that reason, everyone should focus on maintaining the recommended amount of sleep each night.
To help you feel at your best, here are three tips to help you sleep better at night.
1. Invest in a quality mattress
Your mattress has a significant impact on your overall sleep quality.
You are likely to spend a significant portion of your average day in bed, so you must have a mattress that provides the support and comfort that is needed in order to encourage good quality sleep. The best mattress for you will depend on your personal preferences.
For instance, some people like a soft mattress, whereas others prefer a firmer bed. Memory foam mattresses are extremely popular, as they provide temperature control and are designed to offer a true body fit to ensure continued comfort and support throughout the night.
There are several other factors to consider when searching for your ideal mattress.
For instance, a natural mattress can improve your sleep and health, especially for people who suffer from allergies.
This is because natural and organic mattresses benefit from being chemical-free, dust-mite repellent, and mold-resistant.
2. Avoid caffeine later in the day
Many people enjoy a cup of coffee in the mornings, and caffeine can offer various benefits such as increased energy and feelings of alertness.
However, consuming caffeine later in the day can harm your sleep quality and make it more difficult to get to sleep at night. This is because caffeine is a stimulant that can block sleep-inducing chemicals in the brain.
A recent sleep study found that caffeine can have a disruptive effect on sleep even when it is consumed six hours before bed.
For that reason, you should avoid drinking any caffeinated drinks in the afternoons or evenings, and instead opt for decaffeinated beverages.
3. Follow a consistent sleep schedule
Following a consistent sleep schedule will help to improve your sleep quality and health in the long term. According to healthline.com—“Irregular sleep patterns have been linked to a higher risk of obesity, hypertension, heart disease.”
A consistent sleep schedule means going to sleep and waking up at approximately the same time every day.
The ideal sleep schedule for you will depend on your individual preferences. Some people enjoy staying up later at night, whereas others prefer to get up early in the mornings.
Whatever schedule you choose, make sure that you are getting the recommended seven to nine hours of sleep each night. You should also avoid sleeping in late on the weekends, or taking long naps during the day, as you risk disrupting your body’s natural sleep pattern.
If you stick with the same sleep schedule, then your body will settle into a regular sleep-wake pattern, and you may find that you no longer need an alarm clock to wake you in the mornings.