5 ways to improve the quality of sleep

Often, even after sleeping 8 hours in the textbook, we wake up sleepy, frustrated and in a worse mood. In fact, of all the factors that affect our overall quality of life, sleep is by far one of the most important. If, after trying, you still cannot get enough sleep, this text may help you change that. Find out about our ways for a healthier, longer, and more restorative sleep and start sleeping like a baby.

Enter a routine

In order to make it easier for young children to learn to fall asleep, we introduce them to the constant rhythm of the day and evening rituals to calm them down and prepare them for night rest. Unfortunately, most adults give up routine with themselves completely. No wonder, the overload of daily duties is not conducive to going to bed either early or at the same time. However, try to organize the moment when you go to bed and treat it as a clear border. Also, set one specific time to get up and stick to it even on weekends and holidays. The body will quickly adapt to the new rules and you will no longer need an alarm clock.

Limit blue light

Although evenings are the only time for many of us to take a break and catch up on movies, newspapers, or social networks, it is worth turning off all these devices about 30 minutes an hour before bedtime. There is a kind of sensor in the eye that reacts to blue light emitted by the sun and, among others, electronic devices. For the brain it is a clear message - there is blue light, which means it is daytime - melatonin production is stopped, and it is difficult for us to fall asleep despite being tired.

Relax

Stress accompanying everyday situations effectively hinders falling asleep in the evening. In our minds, constantly arguing with the boss or making a list of tasks for the next day only postpones the moment when we give ourselves a chance to calm down and sleep peacefully. Therefore, take a moment for a relaxing bath with the addition of lavender oil, drink a glass of warm milk or find your own way to relax in the evening.

Include physical activity in your day plan

People who are active sleep much better. During exercise, every cell of the body is oxygenated, which in turn leads to deepening of the evening sleep. It does not have to be a sport like long-distance running or intense cardio training. Just a 20-minute walk, replacing the elevator with stairs or taking a few stops on foot instead of taking the bus. However, it is important to avoid intense physical exertion shortly before going to bed. Increased heart rate and endorphin release are stimulating and can make it difficult to fall asleep.

5. Invest in a good mattress

The mattress is one of the most important factors influencing the quality of sleep. Its design should provide the body, especially the spine, with adequate support in the supine position. When choosing a mattress, it is worth considering such criteria as height and weight, because it is human weight, and not, as is commonly believed, hardness, that determines the load capacity of the mattress. The truth is the perfect mattress for a truly restorative sleep shouldn't be too soft or too hard. The whole point is to choose it individually for the person who will use it, so that the spine, regardless of its position, takes natural curves. The most popular mattresses available on the market can be broadly divided into several groups:

Latex mattress

This type is characterized by high flexibility, thanks to which it supports the spine well and ensures a stable position during sleep. Another big advantage is that it does not deform under the weight of the body.

Thermoelastic mattress

As the name suggests, it is made of thermoelastic foam, which adjusts to its shape under the heat generated by the body.

Foam and coconut mattress

This type is based on foam and coconut mat, which gives it extraordinary elasticity. Coconut, thanks to its antibacterial and antifungal properties, ensures a comfortable and healthy sleep

Foam mattress

The foam from which such mattresses are made adapts perfectly to the shape of the body. If you want to ensure maximum comfort while sleeping, opt for a mattress made of highly plastic foam

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