Most people need anywhere between 7 and 10 hours of uninterrupted sleep at night but very few get it. This is due to various issues, especially our seemingly never-ending busy lives. Lack of adequate sleep can affect your mood, your ability to pay attention, and even your relationships with those around you. If you do not get quality sleep, it becomes difficult to perform at your best at work, school, or in sports. It also increases the chances of gaining weight, falling ill, and causing an accident if you drive when drowsy.
That being said, here are a few simple and straightforward tips to get quality sleep.
1. Stay Physically Active During the Day
Chances are you have seen how much soundly toddlers sleep after running around. Well, you may want to take a tip from this and get physically active during the day. According to studies, engaging in physical activity for at least 30 minutes a day boosts your mood and alleviates stress. However, avoid exercising close to bedtime as it will only hamper your ability to sleep.
2. Go Easy on the Caffeine and Alcohol
We all love a good cup of coffee, as it keeps us active. However, the caffeine contained in these beverages is a stimulant and when consumed close to bedtime, you’ll be tossing and turning in bed for hours. So, limit the amount of coffee you consume and avoid drinking it after lunch.
You’ll also want to go slow on the alcohol. While a beer or two after dinner may help you unwind and feel sleepy, it can interrupt your sleep if you have to wake up at night to pee. If you have to drink, do so at least 3 hours before bed so that the alcohol can fully metabolize.
3. Avoid Electronics When it’s Close to Bedtime
Electronic gadgets like smartphones, TVs, and laptops emit blue light, which has been shown to trigger alertness and hamper sleep by preventing the production of the sleep hormone, melatonin. So, make your bedroom a tech-free zone 30 to 60 minutes before bedtime.
4. Create and Stick to a Sleep Routine
If you go to sleep and wake up at the same time, you won’t have a hard time getting quality sleep as your body will be expecting these changes. So, create a bedtime routine by unwinding, turning down the bedroom temperature, and closing the curtains to easily put your body into sleep mode. Keep you bed comfortable and supportive by changing your mattress every 7-10 years ( as recommended) here are some of the best mattresses that fit a daybed – perfect for children and teens bedrooms.