Health experts recommend 7-8 hours of sleep every night. However, a recent study by Direct Line Group reveals that one in seven or 14% of people in the UK sleep for less than five hours. Quality sleep is the foundation of a healthy mind and physical wellbeing. When you have a rough night, you wake up feeling physically and mentally fatigued.
To ensure you wake up refreshed and energetic, you need to maximise sleep quality every day. Having a good night’s sleep reduces the risk of infections, lowers stress levels, and improves levels of concentration. If you’ve been struggling with poor sleep patterns, below are must-know tips for a peaceful sleep and better mornings.
Create a Serene Sleep Environment
A soothing sleep environment helps your mind and body to relax and switch into slumber. For example, turning on the fan makes the bedroom cool, allowing you to sleep peacefully. You should also play sleep music or relaxing sleep podcasts, and block light using curtains and blinds. You can also light candles and lamps to create a serene setting.
Since dim lights don’t interfere with your body’s natural circadian rhythm, you’ll have a good night’s sleep and wake up feeling rejuvenated. Choosing quality bedding also goes a long way in improving your sleep quality, so choose your mattress, pillow, bedsheets, and blankets wisely. Moreover, get rid of tech devices and declutter your bedroom because clutter prevents you from falling asleep.
Stick to a Bedtime Routine
Another essential step to enjoying quality sleep is in developing a regular sleep routine. You should sleep and wake up at the same time every day, even on weekends and holidays. To keep up with your sleep routine, consider investing in a high quality DAB alarm clock. There is a wide variety of bedside DAB alarm clock radios you can choose from based on your unique needs. For instance, you can choose an alarm clock with an auto-dimming display so you don’t stay awake at night. Other DAB alarm clock radios have sleep sounds that help you drift off to a restful night.
You should also get into the habit of winding down before going to bed by playing your favorite music immediately when you get home. Music helps reduce stress and lower blood pressure, so you can unwind and boost your mood. Also, read a book and avoid reading emails after dinner because new messages keep your brain active, as they represent the need to make important decisions. Instead, enjoy quality time with family or practice mindful activities like yoga or meditation.
Maintain a Healthy Diet
Diet affects sleep quality, so it’s vital to watch what you eat during the day and before bedtime. Note that certain drinks and foods make it harder to sleep well. Caffeine, sugar, alcohol, and processed foods make it more difficult to fall asleep. So, eliminate them from your diet and switch to nutritious foods like fruits, vegetables, nuts like walnuts and almonds, and fatty fish. Opt for scrambled eggs, protein smoothies, or oats for a healthy breakfast instead of sugary cereals and other carbohydrates foods.
Having a good night’s sleep is vital to enjoying better mornings and staying mentally and physically healthy. For these reasons, it’s crucial to improve the quality of your sleep. To ensure you enjoy a peaceful night and wake up feeling rejuvenated, stick to a bedtime routine, transform your bedroom into a serene sleep environment, and eat healthy meals in the morning and before bedtime.