It is always great to be sleeping the perfect amount of hours every night, however, a common misconception among people is the belief that duration is the only important aspect towards a good night’s sleep. This is, however, incorrect, as important as achieving the correct duration of sleep is indeed, the quality of sleep that you obtain is just as vital to ensuring that you awake the next morning, refreshed and prepared for the day ahead.
Help your body – don’t hinder it.
Setting a good routine, is the first step to high-quality sleep. It’s important to keep a routine, where the time stamps are realistic to that of your lifestyle, try stick to a certain time where you are consistently tired so as to avoid tossing and turning moments, this will help your body to regulate its “internal clock” also known as the circadian rhythm, which in turn will optimize the quality of sleep.
Those sleeping in days.
As tempting as it is, on a weekend or after a rough night out to sleep in late, and generally slouch till the sun goes down, it is highly suggested to avoid this temptation as it will lead to disrupting your bodies internal clock routine. This will degrade the quality of sleep that you will experience.
When out during the day:
Get those muscles pumping.
Although it is not necessary to become an all-out fit freak, exercising will help promote ease towards falling asleep. A short jog or a bit of yoga can even get the job done.
Try to get out – sunlight is good for you.
During the day, try to get out and experience sunlight. The earlier the better. Natural light helps to avoid drowsiness and keeps your internal clock in rhythm as well as promoting a steady healthy routine. This will help maintain a higher quality of sleep.
Avoid bright screens.
All night time light has a chance to interfere with night time sleep as well as your bodies rhythm. This includes lights from devices such as your phone or TV. An effective way to decrease the impact of these lights on your sleeping cycle is to use smaller devices and turn the brightness down.
Try to keep a room dark when you go to sleep.
The darker you can make your room, essentially the better your quality and duration of sleep. Try using heavy curtains, even an eye mask if you feel comfortable using them. Try to minimize the number of LED lights that shine while you sleep, even the digital red light of an alarm clock may disrupt your sleep and wake you up.