Are you one of those who are sleep deprived?
If you are, then know that you are actually not alone. In fact, according to statistics, for a lot of people, a relaxing sleep has become a luxury. In one study in 2016, experts found out that the average 8 hours of sleep per night is not achieved anymore by most countries worldwide. Nowadays, people only sleep an average of 6.8 hours.
There are, of course, many factors that contribute to sleep deprivation, but the good news is that there are many things that you can do to ensure that you are not one of those who will become victim of this global problem.
To help you, we have listed some of the simplest, but definitely most effective tips to improve the quality and quantity of your sleep on your best mattress uk.
- You probably might have heard about this countless of times already, but it will really help if you cut-off your caffeine intake hours before you retire to bed. Experts recommend that you stay away from caffeine-rich foods and drink at least four hours before bedtime. As much as possible avoid coffee, teas and chocolates.
- Make sure that you have a comfortable mattress. You should keep in mind that a mattress’ firmness does not automatically equate to its quality. You should always consider what your body needs. For example, if you are experiencing low back pain, experts recommend that you choose a mattress with medium firmness. Also, make sure that your bed can fully support your body.
- Do not eat a big meal before retiring to bed. A heavy meal will not help you to fall asleep faster. If you really want to eat before bed, then go for a light snack. You should also avoid foods that might cause you to be uncomfortable at night such as those that are fatty and spicy.
- Establishing a consistent sleeping and waking up ritual will truly help a lot in training your natural body clock. You should have constant sleep and wake up times so that your body will not have a hard time adjusting. It will also help a lot if you will pick a relaxing routine before bed to prepare your body to finally rest after your day is done. For example, before you go to bed, you can take a warm bath.
- Put away your mobile phones, laptops and tablets from bed. Aside from being a distraction, they also emit blue light, which can suppress the production of melatonin. When this happens, it will be harder for you to fall asleep. In addition to this, these devices are also known to disrupt the normal cardiac rhythm of your body.
- Clear all the clutter in your bed. Nobody want to sleep in a bedroom that is disorganized and chaotic, right? You will have a hard time falling asleep if there are distractions all around you, so, as much as possible, your bedroom should always be kept clean with a minimalist style.
- Set the temperature of your room to the most ideal. Studies suggest that you can get better sleep if the room temperature is around 60 to 67 degrees Fahrenheit. This, of course, will still depend on your preference.
- Long afternoon naps can disrupt your nighttime sleep. If you cannot avoid naps, make it short and sweet. Your naps should only be around 20 to 30 minutes.
There are many simple tips that you can follow to ensure that you are achieving optimal sleep. The ones we have collected for you are quite easy to follow so you do not have an excuse anymore.