Quality sleep protects your physical and mental health. Resting well and long enough at night helps people maintain day-to-day life functions. 

A good night’s rest depends on sleep quality. 

People who don’t rest at night succumb to heart attacks and strokes. But adequate sleep reduces stress and chances of high blood pressure. A proper night’s sleep also improves alertness and memory. 

People who turn in earlier at night tend to have smaller waistlines. And they’re happier, since good sleep wards off depression. 

If you’re looking for simple and actionable ways to improve the way you sleep, keep reading. Discover here four tips that’ll help you catch some Zzzs!

1. Sleep on a Schedule 

Like you schedule hair and doctor’s appointments, schedule sleep. If life requirements demand an early rise, make it a point to plan to go to sleep earlier.

Design your sleep cycle. That works by listening to your body’s internal clock.

That clock gets dictated by circadian rhythm. This rhythm is the body’s desire to sleep when it’s dark and wake when it senses light. From midnight till dawn, the body desires to rest. 

Lay down to sleep and get up at the same time every day. And if you feel tired earlier, go to sleep. 

2. Blackout Curtains Assist with Sleep Quality

If the brain senses light, it will trigger the body to remain awake. Depending on your geographical location, you may need to find alternate solutions to light exposure.

Blackout curtains block light, adding a layer of darkness when the lights go out. Light affects the body’s melatonin—the hormone that dictates your sleep cycle. When it’s dark, the brain release melatonin to make you sleepy. 

In a darker room, people sleep longer. Consider trading out your drapes for blackout curtains. 

3. Sunrise Exercise

Body temperature has an effect on how you sleep. Exercise increases the body’s temperature. When body temperature decreases afterward, you feel like sleeping. 

30 to 45 minutes of exercise in the morning reduces depression and anxiety. People with anxiety pace at night, grind their teeth and lay awake all night. 

Less stress and anxiety promotes brain health. Letting go of anxious thoughts helps you sleep better at night. In addition to exercise, try other solutions like reading and Brux Night Guard

4. Turn Things Off

Smartphones, images on the computer, and watching television overstimulates the brain. An over-loaded brain makes it hard to fall asleep at night

Turn things off.

Shut work on the computer down after business hours. Put the smartphone on the charger and walk away. Reserve phone time after 7 PM for emergencies only.

Then turn off the wifi so you’re not tempted to Netflix and chill into the wee hours of the night. 

5. Weighted Blankets

Healthy serotonin levels are essential to a good night’s sleep. This can be compromised by irregular sleep/wake cycles, anxiety and stress. Weighted blankets can help to increase and maintain serotonin levels by applying deep touch pressure, a therapy technique which has been used to help treat individuals with sensory processing problems and autism.

When the right weighted blanket is used, it applies gentle pressure firmly on the body which acts as sensory tactile input, that soothes the nervous system. Weighted blankets therefore, through DTP, also help improving symptoms of anxiety – one of the chief causes of insomnia.

Get Some Sleep

Lots of sleep equates to longer years. But how you sleep determines how well those years treat your body. 

Stop sleeping poorly. It’s up to you to take the necessary steps to improve your sleep quality. 

Want to learn more about living healthier. Read more of our articles on health for insight into living a better life. 

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