5 Things You Need to Improve the Quality of Your Sleep

I Badly Need My Beauty Rest! How to Sleep More Soundly at NightNo matter your age, gender, or lifestyle, we all need a good quality of sleep to function in day to day life.

Sleep can help to reduce stress levels, lower blood pressure, and improve your memory.

If you’re struggling to drift into the land of nod, here are 5 things you need to improve the quality of your sleep.

New Mattress

The mattress you sleep on could be having a negative impact on your quality of sleep. It’s recommended that you replace your mattress every 8 – 10 years, so if your mattress has seen better days, it may be time to invest in a new one.

Many people choose a hybrid mattress as they are great value, provide better edge support, and can help with pain relief. You can look online to find the best hybrid mattress available to suit your needs.

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Sleep Routine

Establishing a regular bedtime routine can help aid sleep and ensure you wake up feeling energized. If your body clock is all over the place, it’s likely that you will get into bed feeling alert and unable to unwind. There are several tactics that you can adopt, such as going to sleep and waking up at the same time.

While many of us love to sleep in at the weekend, no one wants to be tossing and turning when Sunday night strikes, so staying consistent with your sleeping and waking times is key. Reducing stress levels can help too, so whether it’s by practicing relaxation techniques like meditation, or running a hot bath, allocating time to relax and unwind before bed is important.

Healthy Diet

There are many benefits that you can gain from following a healthy, balanced diet. Alongside weight loss, strong bones and teeth, and improved mood, following a balanced diet can help improve your quality of sleep.

ALSO READ: Sleep and Success: The Unknown Tool of Highly Effective Women [2020 Data]

If you’re prone to eating processed food and soda before hitting the hay, it’s likely that your mind will go into overdrive and hinder how much sleep you get.

Making small lifestyle changes and incorporating plenty of protein, fruits, and vegetables into your diet can help aid sleep and prevent you from waking up throughout the night.

Regular Exercise

Whether it’s 10 minutes on a treadmill, a quick jog around your neighborhood, or some at-home exercises, staying fit and active is key when it comes to improving your quality of sleep.

If you’re feeling lethargic and rundown, exercise may be the last thing on your mind. However, to help you drift off at night, incorporating regular exercise into your routine is crucial. There are lots of exercises that you can do which are not only enjoyable, but help reduce stress levels and anxiety. 

Comfortable Environment

Your bedroom should be a sanctuary where you can relax and unwind after a busy day. We all want to feel comfortable and content in our safe haven, so if you don’t feel at peace in your bedroom, it may be time to switch things up. It’s important that your sleep environment is quiet, cool, dark, and clutter-free.

You should also avoid using your smartphone or tablet in bed as this can play havoc with your sleep and leave you feeling restless. Whether you live alone or share your bedroom with your partner, creating a cozy and relaxing environment can contribute towards improving your quality of sleep.

Getting plenty of sleep is easier said than done, especially if you are prone to high-stress levels.

There is lots of advice that you can take on board, which can aid sleep and help you wake up feeling full of energy and ready for the day ahead.

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Ava Moore
BA, MA Psychology (and Conflict Resolution), University of Cambridge (2007). With a decade of trial and error in psychology and 33 years of navigating my own complex (that's one word for it!) relationships with family, friends, co-workers and men, I hope I have some useful knowledge and skills to share with my readers about making sense of relationships and trying to become a better person every day.

I'm the Chief Editor here at Independent Femme and would love to hear from you.

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