It’s no secret that quality sleep is extremely important for your mind and body to function optimally throughout the day. Yet, getting that quality shut-eye can often feel like chasing after something just out of reach.
Nearly 1 in 3 adults struggle with regular sleep issues, affecting everything from their energy levels to their overall mood. But the truth is, getting quality sleep doesn’t need a magical formula. It’s often just about tweaking a few habits, choosing a comfortable mattress, and understanding your body needs.
In this blog, we are about to break down some essential tips and insights for a better night’s sleep. From creating the perfect sleep environment to choosing a comfortable mattress and fine-tuning your daily habits, these tips are your guide to snooze-town!
Why quality sleep is important
You may think sleep is just about relaxing your body and waking up refreshed the next day. But it is far more than just that. It’s a biological necessity that affects almost every part of your health.
Without enough good-quality sleep, you might find yourself constantly low on energy, easily irritated, and even more susceptible to getting sick. Some studies also show that not getting enough sleep for a long period can take a toll on your work productivity and heart health.
What’s more, getting good quality sleep is crucial for your brain and body to repair, recharge, and prepare for the day ahead. It boosts your memory, mood, and immune system, which is why people who don’t sleep well often feel run-down, forgetful, and stressed. So, there’s no trading off quality sleep with anything.
Mastering Your Sleep Environment
Sleep experts believe that the space you sleep in plays a huge role in how well you sleep. This means if your sleep environment, which is often your bedroom, is not cosy, relaxing, or sleep-inducing, you may have a hard time catching those crucial snooze hours. This is where it gets important to set the right bedroom ambience. A few small adjustments can make a world of difference here.
The right mattress and pillow
Choosing a good quality mattress is key to supporting your body through the night and improving sleep quality. This means that investing in a good mattress in India could make the whole difference between waking up refreshed and waking up with a stiff back.
Experts suggest opting for a comfortable mattress that fits your sleeping style—whether it’s soft foam for side sleepers or a firmer option for back support. If you experience frequent back pain, a specialised bed mattress for back pain can make a huge difference. A good option would be Sleepwell’s Pro Spinetech mattress, which comprises high-end foam and the purest natural latex to offer the right balance of comfort and spinal support. That’s perhaps why it is recommended by the Indian Academy of Orthopaedic Surgeons(IAOS) for spinal health.
Your pillow matters, too. The right pillow is one that aligns your neck with your spine, preventing neck pain and ensuring you wake up feeling refreshed. So, make sure you pay attention to the quality of the pillow you are getting yourself.
Ideal room temperature
Studies reveal that the ideal room temperature for inducing sleep falls between 15-20°C. If your room is too warm, you might find yourself tossing and turning, struggling to cool down. This is especially the case if you sleep on standard memory foam. You may have to use a fan or AC to maintain the ideal room temperature for quality sleep. You can also go with luxury mattresses that often come with temperature regulation properties, helping you sleep cool, even in India’s warmer climate.
Darkness and noise control
Talking about sleep, darkness can be your ally. A dark room tells your brain it’s time to wind up and sleep. That’s why blackout curtains are popular as they block out any ambient light.
Noise can also prevent you from falling asleep or sleeping uninterrupted. Ever been on a hilly vacation? You would notice you sleep like a log there because mountains are all about peace. So, try to make your bedroom a peaceful haven. That said, if you are sensitive to noise, try using earplugs or a white noise machine. Even the smallest lights or sounds can disturb your sleep without you even realising it!
Sleep hygiene is your best friend
Now, what’s sleep hygiene? It isn’t about cleanliness, for sure. It’s about creating habits and practices that promote sleep. These habits and practices help align your body’s natural rhythms such as the sleep-wake cycle. Let’s see what you should do to create sleep hygiene.
Establish a bedtime routine.
Setting a consistent sleep schedule is by far one of the most effective ways to improve sleep quality. Going to bed and waking up at the same time each day (yes, even on weekends!) helps regulate your internal clock, making it easier to fall asleep and wake up naturally. This consistency allows your body to get into a routine, leading to better-quality rest.
Limit screen time
We all know how tempting it is to scroll through social media or watch one more episode before bed, but the blue light from screens can mess with your sleep. Sleep experts recommend powering down your devices at least an hour before bed. And if you have to use your phone or computer before bed, use a blue light filter on your device. If you need something to wind down, consider reading a book or listening to relaxing music instead.
Avoid stimulants and heavy meals before bed
Caffeine and nicotine are good if you have them in the morning. They help stimulate your mind and keep you alert. That said, they could be detrimental to your sleep if you have them late in the afternoon. So, it’s a good idea to steer clear of caffeine and nicotine in the evening. Similarly, heavy or spicy meals can also disrupt sleep because your body is busy digesting. Health experts suggest sticking to a light snack if you’re feeling hungry before bed.
Lifestyle habits for better sleep
Sometimes, taking your sleep quality up a notch means making a few adjustments to your daytime routine. Sounds weird, but it actually works. Here’s how simple lifestyle tweaks can help you sleep soundly at night.
Exercise regularly but not too late
Exercise has numerous benefits, including better sleep. It helps reduce stress, improves mood, and can even promote deeper sleep. That said, avoid working out too close to bedtime as it can have the opposite effect, leaving you feeling too energised and alert to sleep. The best bet is to try to finish your workout at least three to four hours before bedtime.
Practice relaxation techniques
Stress can make falling asleep feel like an impossible task. That’s where relaxation techniques like deep breathing, meditation, or progressive muscle relaxation come to your rescue, helping ease your mind and body and signalling it’s time for sleep. If you have trouble applying these techniques to your bedtime routine, you can leverage apps like Calm or Headspace as they offer guided meditations designed to promote restful sleep.
Sunlight exposure during the day
Studies have found that natural light helps regulate your sleep-wake cycle. Exposing yourself to sunlight in the morning or during the day can improve your mood and make it easier to fall asleep at night. So, if you struggle with falling asleep at night, try stepping outside for a few minutes in the morning, especially if you work indoors or live in a climate with limited natural light. This can help you fall asleep faster at night and establish a bedtime and wake-up routine.
Choosing a Comfortable Mattress
Of all the things we have talked about, nothing would work best if your bed isn’t inviting. When it comes to making your bed a comfortable and inviting oasis, a good quality mattress is indispensable. It not only delivers comfort but also supports your spine and helps keep back pain at bay.
There are plenty of options for a comfortable mattress in India, from Pro Nexa® foam to latex, each offering unique benefits. If you’re unsure where to start, check out Sleepwell’s online store and check out different types to find the best fit.
For those struggling with back pain, investing in a bed mattress for back pain can make a real difference. One of the best mattresses in this category is Sleepwell Pro Spinetech. These mattresses are designed with superior support and alignment in mind, helping reduce strain on the spine. What’s more, it features motion isolation, a top plush feel, multi-layer support, and healthy breathability. It’s definitely the best mattress out there for back pain.
Conclusion
Improving your sleep doesn’t have to be complicated. From adjusting your bedtime routine to choosing the right comfortable mattress, every small step adds up to make a big difference.
Understanding and incorporating the things we have talked about in this blog slowly can help you develop a sleep routine that fits your lifestyle and allows you to wake up feeling rested and refreshed.
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