Are there any ways that you can improve the quality of your night’s sleep? These neuroscience-based tips can help to train your body and mind so that you can get more rest – and enjoy its many benefits.
1. The Right Amount of Sleep
Getting enough quality sleep time depends entirely on the individual – there are very few hard and fast rules. However, broadly speaking you should be getting between 7 – 9 hours of sleep per night. Finding out just how many hours presents your personal ‘sweet spot’ is the result of trial and error. The correct number of hours of rest should see you awaken feeling refreshed. You should not be relying on caffeine or any other stimulants to help to kick start your day and remain alert. remember – the greater the demands you place o your body and mind the more quality sleep you will need.
2. Embrace the Dark
Evolution has programmed human beings to sleep in total darkness. the darker your environment the better your sleep. Distractions such as the low humming of electric lights or the blue light from electronic devices can lead to sleep disturbance.
Switch off electronic devices while you are sleeping.Read (using the correct light), listen to a podcast, an audiobook or gentle music. If this is not possible then use an eyeshade. if there is significant light leaking into your room from outside your home then invest in some blackout shades.
Sleeping with an eyeshade.
3. The Importance of Transition Time
When the sun starts to go down, dim the lights in your home. Install dimmer switches if possible. This will prevent you from waking during the course of the night and will make the transition to deeper sleep easier.
Always avoid the use of electronic devices prior to falling asleep. If you must use a reading light with a traditional bulb. The alternative is to use a nightlight that emits amber light.
The importance of routine should not be underestimated. It provides a schedule for you to transition from wakefulness to sleep. Read (using the correct light), listen to a podcast, an audiobook or gentle music.
4. Stay Cool
In order to make falling asleep easier and achieve the benefits of deep sleep – and stay asleep your body requires the correct temperature. It must also be able to adjust to the right temperature levels.A box fan will also do in a pinch. The room where you sleep should be cooler than usual and linens should allow you a measure of control over your body temperature. According to the National Sleep Foundation, a sleeping temperature of between 60-67 degrees is ideal.
5. The Importance of Low Sound Levels
Although it is true that most people do not require a complete absence of sound in order to enjoy a great night’s sleep loud noise or noise that is startling can wake you and disrupt your sleeping patterns. if necessary purchase a pair of foam earplugs (they are soft and comfortable) or invest in a white noise machine. A box fan will also do in a pinch.
6. Investing in the Right Mattress and Pillows
The right mattress is a highly personal choice – what is ideal for someone else may not suit your unique needs. Find out which Serta mattress is best for you with these customer reviews.
7. Develop a Schedule
Going to bed at the same time each night can be tremendously beneficial. Stick to your routine – even on weekends and other days off. This optimizes the body’s circadian rhythm. Try to get out regularly. Studies have shown that exposure to sunlight in the morning also helps your body set and maintain its internal clock.