Securing Your Sleep Cycle: How to Improve Physical Wellness
Are you aware that around 33 percent of Canadians have a hard time staying awake during the day?
From not getting enough hours to tossing and turning all night, there are plenty of different reasons why you may never wake up feeling refreshed. If you'd like to boost your energy and mood, then you might be wondering how you can take control of your sleep routine.
Would you like to know how to improve physical wellness by getting better sleep? Read on so you can collect the most effective tips that will help you feel like your best self.
Upgrade Your Mattress
One of the easiest ways you can improve your sleep quality is to treat yourself to a new mattress. Not only is your current mattress probably too old, but it may also not be the proper size, material, or firmness.
If you're not sure where to start, you can take our mattress matchmaker quiz. By answering four quick questions, you can start browsing the perfect mattresses designed for your body and sleeping habits.
Create a Cozier Bedroom Environment
While your mattress is important, you need to pay attention to the rest of your bedroom as well. You may have some features that could be sabotaging your sleep.
Humans get high-quality sleep when the temperature is cooler, so don't forget to lower your thermostat or turn on your ceiling fan. You should also get blackout curtains to keep your room dark and consider getting a white noise machine so loud city noises or roommates don't disturb you.
Get Enough Exercise (But Not Too Late)
We need solid sleep to power through our workouts and we need exercise to get comforting sleep. If you're someone who has a hard time drifting asleep, then creating a sustainable exercise routine will help tire you out once bedtime rolls around.
Many people prefer to knock out their workouts first thing in the morning to help them wake up and get a boost of energy for their day. While you should exercise when you feel most productive, make sure you avoid physical activity a couple of hours before bedtime so your body has time to wind down.
Stop Eating and Drinking a Couple of Hours Before Bedtime
Having a full belly tends to make us feel sleepy, but going to bed after eating makes it challenging for our bodies to focus on repairing since it's busy digesting. As a result, you could wake up feeling exhausted even if you slept for 8 hours.
In addition to avoiding heavy foods before bed, it's also wise to stop drinking any liquid. Give yourself time to process your food and beverages so you can prevent bathroom trips in the middle of the night.
Reduce Caffeine and Alcohol Intake
You're not alone if you rely on caffeine to get yourself through the day. While coffee and tea are a nice boost that you can count on occasionally, you shouldn't let yourself be dependent. Drinking too much caffeine will interfere with your body's circadian rhythm.
Alcohol can also be problematic if you drink it in the evening. Alcohol helps people fall asleep, but they never get into the deeper stages of sleep we need to be healthy.
Be Mindful of Screen Time
One of the hardest tips to follow in our digital world is abstaining from screens for at least an hour before bed. Screens emit blue light, which can trick our brains into thinking that it's daytime.
We also associate screens with exciting events. Your mind will have a hard time powering down if you're reading the news, checking work emails, and texting friends. If you can't resist the urge, then take advantage of cool smartphone functions like Night Shift to change the color of your screen.
Consider Taking Sleep Supplements
If you feel like you could use some extra help getting tired at night, then there are many sleep supplements that you should consider taking.
Melatonin is a natural hormone in our bodies that makes us feel sleepy, but humans produce far less in the modern age thanks to electricity. Other people have success with valerian root, lavender, magnesium, and glycine.
Look After Your Mental Health
A lesser-known way to improve sleep quality is to be proactive about managing your mental health. Nights can be rough for people because the quiet alone time gives our minds the perfect environment to worry.
If you get anxious in the evenings, then it can be healing to do activities like journaling, meditating, taking a bath, and listening to feel-good music.
Spend More Time Outside
Humans have spent a majority of their lives outside throughout history, which means that we've evolved with nature. Now that we spend almost all of our time indoors, it's understandable why so many people struggle to get great sleep.
Doing something as simple as taking your lunch breaks outdoors will give your body the chance to soak up some sunshine and get in tune with a healthy circadian rhythm.
Try to Develop a Consistent Sleep Schedule
Consistency is the key to mastering the art of sleep hygiene. Even though it may be tempting to stay up late and sleep in during the weekend, your body will get thrown off by these changes.
Try to go to bed and wake up at the same time each night. Developing a nighttime routine will signal to your body that it's time to get sleepy.
Now You Know How to Improve Physical Wellness With Better Sleep
Taking the time to learn how to improve physical wellness by getting better sleep is crucial for your overall well-being. After reading this comprehensive guide, you can get ready to make meaningful lifestyle changes that will have a huge impact.
Are you thinking about hunting for the best mattress sale so you can start getting the restful sleep that you deserve? Mattressville is dedicated to helping people in the Greater Toronto Area find their perfect match within their unique budget. Browse our mattresses today or, get in touch so you can learn more about the mattresses we offer.
