Getting a good night’s sleep is important as it can help improve your mood and extend your life expectancy, yet many people may be sleeping incorrectly. Dozing mistakes make sense because no one is taught how to sleep properly. Most people simply sleep in a way that is comfortable for them. The following is everything you need to know about your sleep and how to improve it.
Darkness Soothes
As mentioned earlier, sleep is vital, yet many people are dealing with poor sleeping habits. It is said that about one in three adults is not getting enough sleep, but that could be changed if the right steps are taken like sleeping with no light.
Yes, artificial light can disturb sleep because the body thinks the sun is still out, which halts the production of melatonin. This is a neurotransmitter that helps your body get sleepy and stay asleep throughout the night. The key here is to make sure your room is completely dark when you go to sleep, meaning you need to turn off night lights, smart devices, and television sets.
Coolness Works
There are numerous inventions and things that people do that help you feel comfortable. It seems that comfortability rules, but this is not something you need to take to bed with you. There are some who love to sleep in warmer temperatures simply because it is cozy, but this may not be the best thing for you.
The body senses temperature drops, which helps it generate melatonin. As mentioned earlier, this neurotransmitter is pretty important for your sleep, so making sure your body is cool enough at night should be a priority. The ideal temperature is somewhere between 60 to 67 degrees. Find the temperature that works best for you, and stick to it for the sake of your sleep.
Mattress Fit
Your overall sleep quality depends on your bed. For example, it is important for you to have enough space for comfortability, so choosing a large-sized mattress like the king size mattress is a good start, but it goes beyond size. Your mattress has to be able to support you even when your muscles loosen up.
Yes, the body’s muscles loosen up to prevent you from moving too much as you dream, but this also means you lose spinal support. Unfortunately, this is something you cannot feel when you are awake since your muscles are supporting you just fine when you are awake. As a rule of thumb, get a mattress that is slightly firmer than you need as this should help prevent back pain.
Orchestrated Night
The next thing some people ignore is noise when they sleep. Of course, loud and abrupt noises can be startling, but other noises can disrupt the sleep cycle like a noisy dishwasher or fridge. The brain is susceptible to noise as our ancestors sometimes slept in the wilderness, but you do not have to worry about animals and interruptions like that much anymore.
It is important that you turn off noisy machines whenever possible. You should consider using a white noise machine to help drown out the noise you cannot do anything about. Use double-paned windows, insulate your home well, and make sure that you have sealed your home to keep out sound from your surrounding environment.
Positioned Right
The next thing you have to consider is the position in which you sleep. For example, sleeping on your back could make sleep apnea worse, and that could definitely disturb your sleep. Those who like sleeping on their stomachs may also be hurting your body’s ability to breath well, which is not good.
What you want to do is train your body to sleep on your side. You can do this in the fetal position or with your legs stretched out. The reason you want to do this is that your brain uses your sleep cycles to clean out waste, which seems to happen more effectively when you sleep on your side. Perhaps this one reason why a good night’s sleep is often associated with improved moods and cognitive functioning.
Most people are used to sleeping the way they’ve been sleeping all of their lives, but making these improvements are for the good of your health. Some may be inconvenient, and it may take some time for you to get used to these changes, but be patient with yourself. Be sure to talk to your healthcare specialist to help you improve your sleep.
