Have you ever experienced sleeping a full eight hours or even more — just to wake up feeling even more tired than you were before you closed your eyes?
Well, this is because the length of your sleep is just one factor, and not the sole basis that determines the quality of your sleep. In fact, sleep experts say it’s healthier to get just about 6-7 hours of good quality, uninterrupted sleep than 10 hours of broken-up, light sleep.
So you need more than just increasing your number of hours in bed if you want that restful snooze that gets you up and in a good mood by the end of it. To increase your sleep quality, here are some life hacks you can try:
1. Invest in a good mattress
If you’re not completely comfortable with the bed or mattress you’re sleeping in, then chances are you’d be tossing and turning all night, trying to find a cozy spot instead of already counting hours in dreamland.
Luckily, there are websites like Sleepline that can help you score a good mattress by comparing the best prices available in the market, and many options are fiberglass free. Recent years have exposed that fiberglass is one of the cheapest and lowest quality flame retardants used by companies that want to do the bare minimum compliance with health and safety standards.
So if you want that additional peace of mind, go for a mattress that doesn’t only keep you comfortable, but also leaves you without the worry of fire risks.
2. Make your bedroom as sleep-inducing as possible
Smart as they are, our bodies know how to listen to environmental cues, which is why you have to exert the effort in making your bedroom restful and sleep-conducive. When your room is always bright, sunny, or filled with well-lit gadgets, your body would recognize it as a place to be productive, and you will find it hard to have a good night’s sleep in it.
One way to convince your body that your bedroom is a place where it can fully rest is to get some thick drapes that can prevent light from coming in, even in the daytime. Also, refrain from working in your bed or even at a desk in your room. It’s best to have a separate room or corner for working so that your bedroom can become a safe space for rest and only rest. This way, from the very moment you step into your room, your body would know exactly that it’s time to rest and sleep.
3. Meditate before bed
If, after rearranging your room to make it more conducive for rest, you still find yourself jolting awake a few times in one night, then you know the room is not the problem. Maybe the reason you can’t relax enough to have quality sleep is that your mind is too occupied or too busy even when your body is supposed to be resting.
A great way to put your mind in a peaceful state is to meditate for a few minutes before you sleep. Take note that meditation, although calming, can also make you hyper-aware of your surroundings, making you more sensitive to large sounds or bright lights. But if you can ensure that your bedroom will be dark and quiet enough for sleep, then meditating can be of great help. It’s even more helpful to invest in a quality sleep mask as well.
4. Lay off the caffeine hours before your bedtime
Caffeine is great to wake you up in the morning and out of your sleepy afternoon stupor when you have to work, but it’s not great at night when you’re actually trying to get some Zs. For a good night’s sleep, avoid drinking coffee, black tea, soda, and other caffeinated/carbonated drinks at least six hours before you retire to bed. Instead, favor hot milk and decaffeinated drinks to help you get in the proper mood for sleep.
5. Keep a consistent sleep cycle
This last tip might be the most important in fostering good sleeping habits. If you endeavor to sleep at the same time each night and wake up around the same time every morning, your body will eventually learn the routine, and sleeping through the night will be like clockwork for you.
It takes a while to build long-term habits, so try to stick with a set sleep cycle for as long as you can.
There are countless benefits to achieving quality sleep night after night. It boosts our immune system and keeps both our physical and mental health in top shape. So don’t waste time and make the most of your nights by improving the quality of your sleep starting tonight.