Everyone know that the quality of your nighttime sleep can greatly impact how you feel in the morning. If you wake up feeling even more tired than you were when you fell into bed the night before, you might want to consider changing something in your sleep routine. While the concept of a “planned sleep” might seem a bit ridiculous, the habit goes a long way to ensure that your sleep quality is improved and that you wake up each morning feeling at the top of your game.
How to plan Good Sleep Quality
First of all, the motivation to plan is required. Having a conscious grasp of the importance of quality rest is helpful to achieving progress. To take action, simply write out a list of all the good that an improved quality of sleep will do for you. To get you started, some of these benefits include better health, increased energy, and even a little weight loss. You can even write down more personal reasons like having a better attitude, becoming a more attentive friend or having enough energy to be intimate with your partner. Keep this list where you can easily see it each day.
Prepare your sleep environment early on
More often than not, the smallest changes can make a big difference in the quality of sleep you get. Usually, these changes need to be made early, either in the morning before you leave for the office or early enough after you return from work and before you get too tired to become unmotivated. Your bedroom should have a cozy, comfortable feeling that you’d want to fall asleep in. Make your room cool and well ventilated, as a too hot or too cold bedroom is not conducive to high-quality sleep. Noise level should be as low as possible, so ensure that your bedroom TV is switched off to keep noise to a minimum. If you regularly have to deal with a neighbor’s loud dog or outside traffic noise, wear comfortable earplugs to block out those sounds. Preparing your sleep environment early on goes a long way to regulating your body’s sleep clock and killing off mental distractions.
Not many people find it easy to simply tune out the world at night. Certain strategies such as meditation, guided relaxation, and good breathing techniques help to improve sleep quality. Meditation, in particular, is highly recommended by sleep therapists who complain of having poor sleep. This pillow created specifically for meditation purposes can be used during extended periods of sitting in order to provide the right amount of height and support.
Be Picky with your pillow
The wrong pillow can cause disrupted sleep and tons of body pain. Using a pillow that’s ill-fitting will leave you feeling sore both in the neck and in the arms. Headaches can also worsen with lumpy, uncomfortable pillows. To improve sleep quality, pick a pillow that retains its shape when you move and doesn’t need to be fluffed often. Other things to consider when choosing the right pillow are size, temperature, your preferred sleep position, and filler material. When buying pillows, try them out at the store before making a purchase. Keep in mind that your pillows should be replaced as regularly as every 18 months in order to avoid illness.
Sleep plays an important role in your overall health, so you simply cannot afford to suffer through nights of poor sleep quality. Taking a little bit of extra time to map our practical strategies to improve your quality of sleep will benefit both your sleeping and waking hours.