Sleeping is something many people struggle with. There are many causes of this problem, but you’ll find out that you only need to control your lifestyle to have a good night’s rest. Your meals, lack of exercise and daily stress will affect your sleeping schedule. But you can take some steps to improve your sleep, here are some tips to help you rest at night.
Get an air Purifier
Recent studies showed that an air purifier could improve your sleep by changing the air quality. It provides clean air by removing any particulates from it (dust, for example). Even if you keep your bedroom clean all the time, there’s always going to be something in the air that you can’t get rid of.
Besides improving your sleeping quality, air purifiers are also used for:
- Allergies and asthma (caused by bronchial inflammation that affect the lungs)
- Cardiovascular issues (that can be triggered by particles and pollution in the air)
Use a Neck Pillow
It’s not pleasant when you wake up with neck pain or stiffness. While sleeping, your head needs proper support, meaning that your pillow should help maintain the neck’s curve in a resting position. If your pillow is too high, it will cause muscle strain, so try testing a cylindrical-shaped cushion.
You can read more about its benefits for side and back sleepers (which are the indicated positions for sleeping). Don’t sleep on your stomach because it will affect your spine, give you wrinkles and cause even more pain than other sleeping positions.
Reduce Blue Light Exposure
Your circadian rhythm influences your sleep patterns. Your 24-hours cycle is synchronized by the light from outside, meaning that your body knows when it’s time to go to sleep and wake up through its circadian rhythm. If your brain is tricked by artificial lightning that its daytime, it will reduce the hormones that help you sleep, and your usual sleeping pattern will be compromised.
Smartphones, desktops and other electronic devices provide blue light or artificial light that negatively affects your sleep patterns. Reducing exposure to this light might help your body get used to the night light and naturally shut off. Additionally, you can get a pair of glasses that block the blue light or install apps on your phone and laptop that change the display’s color to a warmer tone.
Set an Optimal Temperature in your Room
It might sound unusual, but your body will adapt better to your room’s climate if it’s slightly colder inside. The perfect temperature should be around 70°F (20°C), although it might be different for your preferences. Know that it’s still harder to fall asleep in a hot room, and your body will automatically wake up through the night.
Choose a Qualitative Mattress
Lastly, your bed quality is also a factor that affects your sleep. A good mattress is shown to reduce back pain and stiffness, and shoulder pain. You should change your bedding every 5-8 years and opt for a qualitative model, even if it’s more expensive.
To sum it up, your sleeping pattern is affected by many things in your life, but you can start improving it by changing behaviors in your lifestyle.