8 steps to Improve Your Quality of Sleep

 

We all know that sleep is important, but the amount of sleep one gets and the quality of that sleep is undoubtedly more important. A restless night’s sleep can have a direct impact on our health.

How Can You Tell If You Are Not Getting Quality Sleep?

Sleeping recharges our body and brain to face a new day, Sleep is important, but the quality and amount of sleep are even more important. It affects our overall functioning including concentration, energy and mood. If you are tired throughout the day, wake up often throughout the night and have symptoms when you arise like a sore throat, headache, dry mouth or just an over fatigued feeling, you are probably not getting quality sleep. Not getting quality sleep can also cause depression, coronary heart disease and diabetes as you get older. To make sure your poor sleep is not related to a medical condition like sleep apnea, consult a physician to see if there is an underlying factor causing your sleeping difficulties. If there is none, try following some of these simple steps that could bring on a good, peaceful night’s sleep.

1. During evening hours avoid beverages that contain caffeine. Instead, drink a warm mug of milk. Avoid eating any solid food at least two to three hours before retiring, especially greasy, rich or spicy food. Keep in mind that caffeine is not only found in coffee and tea. It is also in many soft drinks, sodas, chocolate and other food. Restrain yourself from drinking too much liquid before bedtime, as this could cause several trips to the bathroom throughout the night.

2. Keep a sleep schedule if you can. If you try to go to bed at the same time each night, you are forming a routine and a habit that tells you when to relax and bring on sleep. Try rising at the same time each day as well. This helps to maintain a biological inner clock that goes along with a quality night’s sleep.

3. Before going to bed, take a warm bath, do some light exercising or read a book. Your brain needs to unwind before you settle in to a restful night of sleeping.

4. If you are feeling particularly stressed or worried, imagine that you are receiving a splendid massage from a masseuse. Start at the top of your head and work your way down to the soles of your feet. This exercise involving the mind really works.

5. Another method to relive worries and stress is to pretend they are objects. As you relax, place each worry you have in an imaginary bag and place it beside your bed. It will be there in the morning but for now, you are worry and stress free and ready for a good night’s sleep.

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6. Try different sleeping positions. Many experts feel that sleeping on one’s back is the worst way to have a quality night’s sleep. They recommend sleeping on your side with knees slightly bent upwards. This position also helps those with hip and back pain, which can disrupt anyone’s sleep throughout the night.

 7. Make love. If you have a partner, making love just before sleep is a great way to exercise, relieve stress and feel total contentment.

8. Sleep in a dark room with television and computer off and keep your room cool to promote a deeper sleep.

Quality sleep is essential in more ways then one. Try following the eight steps above or think of other ways that might help you get the sleep you need to feel energized and awake the next day.