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Tips On How To Improve Sleep Quality

Tips On How To Improve Sleep Quality

If there’s one thing everyone needs more of, it’s sleep. After all the hustle and bustle of the holiday season, you’re probably feeling more than exhausted. In fact, losing sleep is a year-round issue for a lot of people. According to the U.S. Centers for Disease Control and Prevention, 40.6 million American adults are only sleeping for 6 or fewer hours each night. That’s 1 in 3 Americans who are living sleep-deprived.

It’s time to put an end to feeling burnt out all the time. This year, getting better sleep should be at the top of your New Year’s resolutions list. You may not realize it but maintaining quality sleep is an extremely important component to your physical and mental health. When you stop keeping up with your quality seven to nine hours of ZZZs each night, you’ll feel all other aspects of your daily life start to suffer.

Your sleep and your wellbeing are worth investing in. Give a post-Christmas gift to yourself so you can be on your way to finally achieving better sleep in 2019.

Starting with the basics

Enabling yourself to get better sleep at night doesn’t have to be complicated. It can start with simply promoting relaxation in your evenings. If you don’t already have a wind down routine, now’s the time to implement one.

Start with the basics by stocking up on essential oils, aroma diffusers, lotions, bath bombs, and other aromatic relaxation items.  When you look for scents, try to find ones like lavender and chamomile as they are known to be calming smells. If you’re crafty, you can even DIY your own self care products by following simple instructions online!

Next, carve out some time one or two hours before your designated bedtime (8 hours before you need to wake up in the morning). Find what works for you, whether it be a warm bath, a cup of tea, or reading a book. Whatever you do, make sure to turn off the technology and stay away from stimulating blue lights so your body can prepare for rest.

Getting cozy

More comfort leads to many more restful nights. Start with a cozy set of pajamas that you look forward to cuddling up in at night.

Next, make sure your bed is set up for premium comfort. Check out new bedding materials such as pillows, sheets, and blankets. If you suffer from anxiety, insomnia, or restless leg syndrome, a weighted blanket could be the upgrade you need. Weighted blankets provide a slight pressure that people find comforting and relaxing. They are known to help all sorts of sleepers such as the elderly, fibromyalgia sufferers experiencing pain, PTSD sufferers, those with sensory processing disorder, and even pets with anxiety!

Setting up a sleep haven  

Many people report difficulties sleeping soundly due to light or noise disruptions. Help yourself get better sleep by finding the tools necessary to set up your ideal sleep haven.

To address light issues, you can use an eye mask or blackout curtains. Both of these items help to improve sleep cycles as they block out light that would affect your circadian rhythm. If noise is the problem, you can consider a white noise sound machine or sleep headphones. Sleep headphones allow you to rest your head comfortably while you can play any noise you prefer through the small speakers. Whether it’s white noise, light music, or ASMR, you can play the track all night long.

A new sleeping structure

Sometimes people have trouble sleeping because they aren’t sleeping in the right bed for their needs. Your mattress has a bigger impact on your sleep that you might realize. If your bed is too soft, too hard, or too hot, you’ll have a lot of trouble getting the good night’s rest you need. Comfort is especially important for those who value their sleep as an important part of their recovery from their workouts.

If you’re truly invested in improving your sleep, look into how you can find a better bed to sleep on. If you aren’t sure what your preferences are, do some investigating and research first as a bed is a big investment. Check out comprehensive reviews before buying and look for something that offers both comfort and support.

You may also consider other sleeping structure options like a better platform for your mattress or an adjustable base which is known to help reduce health issues and improve sleep.

For the tech-inclined

With recent developments in technology, people are becoming more in tune to their bodies than ever. It’s easy for us to lose sight of everything that’s going on within our own bodies as we become so consumed in the world around us. With a comprehensive sleep tracker, you can have a tool that helps you analyze, understand, and improve your sleep.

Biostrap‘s industry-leading wearable platform monitors sleep patterns and sleep quality. Paired with the Sleep Lab technology, which can measure snoring throughout the night and leg movements, anyone can be on their way to better sleep in no time. The system overlays snoring data it with your oxygen saturation levels to reveal its impact on your sleep. It can also record arm and leg movements, which is especially helpful for people with restless leg syndrome, sleep apnea, and other sleep disorders. Afterwards, you can print out a PDF sleep lab report to share with your doctor. This gives you the ability to track your sleep disturbances and understand specific ways you can work towards better sleep.

Here’s to a year of better health and better sleep!

Laurie Larson

Laurie Larson

Laurie Larson is a freelance writer from Durham, NC. She writes on health, home, and lifestyle topics.

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