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Sleep 101: Ways to Get Better Quality Sleep

Sleep 101: Ways to Get Better Quality Sleep

Sleep plays a key role in your health. Sleeping directly affects your physical and mental health. Getting a good night's sleep may seem impossible but trying these tips will help improve your quality of sleep.

1. Reduce blue light exposure in the evening

Blue light, especially at night affects your circadian rhythm and tricks your brain into thinking it's daytime. Therefore, this ends up reducing hormones like melatonin, which helps you relax. Blue light comes from electronic devices like smartphones and computers.

2. Don't consume caffeine late in the day

Caffeine is great for enhancing focus and energy, but when consumed late in the day, it can stimulate your nervous system and may affect your body's ability to relax at night and fall asleep.

3. Try to have a consistent sleeping schedule

The circadian rhythm functions on a set loop that aligns itself with the sunrise and sunset. Having a consistent sleeping schedule can help keep your circadian rhythm on the same loop.

4. Control your bedroom temperature

Temperature plays a major role in your sleep quality. It can be hard to get a good night's sleep when it's too warm. Around 70°F (20°C) seems to be the average comfortable temperature.

5. Don't eat late in the evening

Eating late at night can affect your sleep quality and the natural release of melatonin. High carb meals are eaten 4 hours before bed has helped people fall asleep better and faster. However, a study discovered that a low-carb diet also improved the quality of sleep.

6. Relax and free your mind

Put aside any work, stressful discussions, or complicated decisions before bed. If you still have a lot on your mind, then write down some notes and try to let it go for the night. Then before bed, read something calming, meditate, or listen to quiet music to distract and relax the mind.

7. Take a relaxing bath or shower

Relaxing in a warm bath or shower can help lead to better sleep.

8. Get a comfortable bed, mattress, and pillow

Sleeping on something soft and comfortable will help with the quality of your sleep.

9. Exercise regularly - but not before bed

Exercising causes the body to release endorphins. This keeps the body awake and then tired later for a better night's sleep.

10. Limit daytime naps

Napping can affect your circadian rhythm and nap for too long may throw off the schedule. Try to limit your naps to 10-20 minutes so it doesn’t go too far into your sleep cycle.

11. Use calming music or sleep meditation apps

Listening to calm music or meditation before you sleep or while you sleep can improve the quality of your sleep. Making you dive into a deeper sleep and keeping you calm throughout the night. Apps such as Calm and Headspace are good resources for getting better sleep.

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