If you feel tired throughout the day on a regular basis, then you aren’t getting high-quality sleep. It is possible to sleep for seven to nine hours each night, but you can still feel terrible the next day. By changing the quality of your sleep, you can feel better.
Better Sleep 1: How Old Is Your Mattress?
When you are sleeping on an ancient mattress, you won’t feel rested in the morning. Experts recommend replacing a mattress every 10 years so that your body has enough support while you are sleeping. Visit several stores to test mattresses that are made for your weight and height. This is also a good time to replace the box springs that is placed on top of your bed’s frame.
Better Sleep 2: What Do You Eat During the Day?
If you avoid eating all day, then you won’t sleep at night because your stomach is growling. During the day, you should consume a nutritious diet that includes breakfast, lunch and dinner. You can also eat healthy snacks such as vegetables and fruits. Don’t eat a lot of greasy or spicy foods in the evening because these items can cause indigestion, making it impossible to sleep.
Better Sleep 3: Do You Have a Relaxing Bedroom?
Your bedroom should have a relaxing atmosphere so that you can sleep at night without any disturbances. Keep your bedroom organized and free of clutter. Have heavy draperies or window blinds to block the light from outside your home. Make sure to keep your bedroom at a comfortable temperature so that you won’t get too hot or too cold.
Better Sleep 4: Are You Hydrated?
It is important to remain hydrated so that you have better sleep quality. However, don’t wait until bedtime to drink several glasses of water. Begin drinking water as soon as you wake up and continue to drink water throughout the day. You should drink at least eight glasses of water, but if it is a hot day, then you must have more than this. Remember that caffeinated beverages such as coffee and soft drinks will make you more dehydrated.
Better Sleep 5: Do You Nap Frequently?
You should avoid napping unless you are ill or recovering from surgery. If you nap during the day, then it will disrupt your natural circadian rhythms. Instead of napping, go to bed earlier so that you won’t feel tired during the daytime. In addition to not napping in your bed, don’t fall asleep in a chair or on your couch.
Better Sleep 6: Is Your Pillow In Good Condition?
If you have a flat or degrading pillow on your bed, then it won’t support your neck and head. You should buy a new pillow every one to two years to have one that is in good condition. When you buy a new pillow, make sure to cover it with a zippered case to keep out dust, and also, use a soft pillowcase.
Better Sleep 7: Do You Watch Television While You Are In Bed?
Watching television in bed changes your energy levels and circadian rhythms, making it difficult to sleep and causing sleeping disturbances. It is better to keep your television in another area of your home so that you aren’t tempted to watch it while trying to sleep.
Better Sleep 8: How Much Alcohol Do You Drink?
You might think that alcoholic beverages will help you sleep, but research reveals that this isn’t true. Excessive alcohol consumption changes the way that your brain functions, making it difficult to have restful sleep.
Better Sleep 9: Do You Wake Up and Go To Bed At the Same Time Each Night?
If you want to sleep better, then you should wake up and go to sleep at the same time each night. By keeping a regular sleeping schedule, you can regulate your body’s circadian rhythms.
Better Sleep 10: Do You Relax Before Bedtime?
It is important to relax before bedtime by meditating or having a warm bath. Don’t exercise strenuously before bedtime because it will make it difficult for you to sleep.