Improving Your Sleep Quality in 4 Steps

Ideally, we'd all be "morning people" who would wake up feeling fresh, alert, and ready to take on the world. But in reality, that world has become increasingly difficult to fall asleep in. The quantity and quality of our slumber has steadily declined in the past few decades. Technology, diet, stress, and a number of other lifestyle factors can be blamed.

Of course, this is no way forward. Sleep is beyond important. Just like exercise, it builds the foundation for your overall mental and physical health. It helps you maintain a proper weight, stay focused, avoid illness, reduce pain, improve cognition, and so much more.

It's good to know then that there are many ways to improve your sleep quality. Let's take a look at how we can solve the problem step-by-step.

Your Bedroom

The environment you sleep in can make or break your ability to get the shuteye you need. Create a space that is clean, calm, and welcoming by considering the following tips:

• When it's bedtime, keep it as dark as possible. Blackout curtains or an eye mask can help.
• Maintain an ambient temperature that falls on the cooler side. Around 60-65° Fahrenheit is ideal.
• Ensure that your room is free of stress-inducing mess and clutter. A bit of organization goes a long way.
• Try to reserve your bedroom exclusively for sleep. Eating, working, and entertaining should be done elsewhere.
• Add a few special touches that help you feel relaxed. This can include plants, flowers, and family photographs.
• Paint your walls in soft, muted tones and avoid jarring colors like bright yellow or orange.
• Use scents of lavender or geranium to bring a sense of calm.

Your Bed

Above all, your sleep environment needs to have a comfortable bed. The wrong mattress can negatively affect your sleeping posture, leaving you with unnecessary aches and pains. Here are some things to consider:

• Invest in a quality mattress and pillow. Given that you spend around a third of your life on them, this is one area where you're allowed to splurge. Remember to try before you buy.
• The right mattress supports your spine and keeps it aligned without letting you sink in. It also suits your sleeping position. For example, what works for a stomach sleeper will be different than a side sleeper.
• Don't forget about your bed sheets and covers. Pillowcases made out of materials like silk have less friction, leading to smoother skin and less tangled hair.

Lifestyle

Our fast-paced, technology-packed modern lifestyles aren't particularly conducive to a good night's sleep. The following small changes can help to offset the effects:

• Use dimmer switches to reduce the intensity of lights in your home and get more natural light during the day.
• Follow a consistent sleep routine.
• Avoid drinking or eating anything that contains sugar before bed.
• Find ways to spend the last few hours of your day that don't involve technology.
• Don't take daytime naps.
• Try not to consume too many liquids in the evening.
• Exercise in the morning instead.

Diet

What you eat can also affect your slumber. There are three chemicals that should be considered here:

• Serotonin: Decreased levels of this chemical can cause stress and anxiety. Massage, exercise, and supplements can boost your serotonin
• Tryptophan: This rare amino acid can be found in poultry as well as pumpkin seeds, peanuts, and beans. When it reaches the brain, it converts into serotonin.
• Melatonin: A hormone that regulates your circadian rhythm, melatonin production goes up with sunlight exposure and increased magnesium intake.

Regular exercise and avoiding stress will also help you get more quality sleep. Follow these steps, and you'll be resting with ease soon enough.