Obviously, not getting quality sleep can make you grumpier and irritated the entire day and can lead to many health problems over time. Sleep anxiety is also a common problem nowadays and can disrupt a good night’s sleep. However, you can beat it using a Mela weighted blanket for adults which is designed to calm down the feelings of anxiety and help you have a deep sleep.
If you have been struggling with the quality of sleep lately, and you’re on the hunt for ways that improve sleep quality naturally, keep reading this article!
Restrict the Use of Electronic Devices
If you want to get the recommended seven to eight hours of sleep every night without countless tosses and turns, you need to restrict the use of blue light-emitting electronic devices such as laptops, tablets, phones, and computers by evening.
As exposure to blue light can inhibit the production of melatonin in your body, exposure to it right before bedtime can affect your sleep quality drastically.
If it’s crucial to answer a few work-related emails on your electronic devices, you can use apps that control the amount of blue light.
Create the Perfect Sleep Environment
The “perfect” sleep environment can be created if the room conditions match your preference. Whether it’s the streetlight peeking through the window, extra loud neighbors, uncomfortable bedding, or unsatisfactory room temperature, you need to fix them to allow undisrupted sleep.
For instance, getting a comfortable sleep eye mask or dark blinds can prevent your exposure to light. While a white noise machine can cancel out all the noise distractions, adjusting the thermostat of your room according to your body temperature and investing in the right, supportive bedding can all help in creating the ideal sleep environment.
Limit Your Consumption of Junk Food or Caffeine
Binging on junk food, especially fried food, right before bedtime can give rise to digestive issues and heartburn. This can make you feel uneasy and, therefore, hard to get a good quality sleep.
Likewise, the consumption of caffeinated drinks like energy drinks and coffee in the evening can also affect the production of sleep hormones.
Hence, if you want to get an adequate quantity and quality of sleep, you should avoid the consumption of junk food and caffeine by evening. Instead, you can have healthy snacks like fresh fruits, dry fruits, or soothing chamomile tea.
Avoid Long Naps
Power naps for a maximum of 20 minutes can be ideal for you to refresh and recharge your body during the day, however, never-ending naps can make you feel more lethargic and grumpy as you will force your body to wake up while your body is in the deep sleep mode.
This can also make it hard for you to sleep quickly at your bedtime. Therefore, you should keep your naps no longer than 20 minutes to ensure you remain active during the daytime and doze off as soon as you hit your fluffy pillow while following your sleep schedule.