Checklist to help you Sleep Better at Night
Nowadays, a lot of people often struggle to get enough sleep. On the other hand, there are others who sleep according to the recommended number of hours but still wake up with a heavy feeling. Several factors can affect the quality of sleep. One is stress which can be related to work or personal relationships. Apart from the stresses of daily living, our own bedroom atmosphere can be a factor, too. No wonder how sleep nowadays become a luxury that many couldn’t afford.
There are factors interfering sleep that go beyond our control but there are also a lot of things we can do to achieve the quality of sleep we deserve each night. You can start by considering the checklist below which you can use as guide to adopt sleeping habits that can promote quality sleep every night.
- What did you eat or drink before bed time?
The types and kinds of food and drink you intake before going to bed greatly affects sleep. First thing to remember is to avoid heavy meals a few hours prior to your sleep schedule. Sleep experts also advise us not to go to bed when hungry or full. Stimulants like nicotine and caffeine negatively affect sleep so have your fix at least 6 hours before bed time. Alcohol, which a lot of people think can make them fall asleep easily, should be taken with caution as it can interfere with your sleep as you slumber through the night.
- Is your bedroom conducive to sleep?
Lights and noises are the number one factor why a lot of people are finding it hard to sleep at night. Before going to bed, it is best to limit screen time and dim the lights to help you fall asleep quickly. Don’t bring your work inside your bedroom as it will keep your mind busy till you find it hard to sleep anymore. Keep your bedroom cool, dark and quiet throughout the night to avoid any disturbance.
- Do you check the status of your mattress regularly?
Make it a habit to always check your mattress because as a major part of your sleeping equipment, it plays an integral role in achieving a quality sleep. Your mattress should have the features of a premium mattress with the right kind of firmness that will conform to your sleep position. Regularly check your mattress for any damage, stains, mildew and odors. Cleaning accidents off mattress should be a daily habit so it will not be a breathing ground for bacteria. Uneven or sagging mattress will not provide you with the comfort and support you need. It will leave you tossing and turning at night and you will feel like waking up on the wrong side of the bed every day. If you find any obvious sign of damage and dirt in your mattress or if your mattress is already 5 years or older, maybe it’s time for a new one, a quality one.
In this era, quality sleep has become an elusive thing to achieve and it takes a lot of effort and sacrifice so our body can continuously experience that restorative sleep for overall health and well-being. Take every step slowly towards achieving the sleep our system needs daily in order to perform all our duties and responsibilities in life well.