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Sleep is the body’s way of recharging itself with energy. After a long day, nothing feels better than lying in a comfortable bed and taking a nap. However, sometimes a good night’s sleep is more difficult than it may seem.
You can sleep for twelve hours and wake up tired and ready to sleep again. Or, you can sleep seven hours, but feel rested and prepared for the new day. Overall, the quality of your sleep is more effective than how long you sleep.
Want to sleep better?
Give your body a routine – Our body likes to have a routine.
From waking up at a certain time to going to bed at a certain time, our body likes to be able to stick to a timeline and have a regular schedule. It’s the same with our sleep schedule.
This is called our circadian rhythm and works best when we wake up and sleep at the same time. If you’re constantly waking up for work at 8 a.m., try to fall asleep around 11 p.m. every night.
This way, your body is trained to feel tired at a certain time in the evening and will naturally be ready for sleep.
If you work from home, it can sometimes be a challenge to find a routine. However, there are many ways to get your body into a natural rhythm while still getting enough sleep.
When you have a routine, sleep efficiency improves. Your body becomes naturally tired and allows you to sleep well.
In addition to improving your circadian rhythm, light can help your body adjust to the day. This means that your body will recognize that it is morning, so during the day and evening it will slowly adjust to the changes and then become naturally tired.
Limit screen time
We’ve all done it. We said we were going to bed and then scrolled through social media posts for hours.
If this happens to you, you may want to limit the time you spend on your phone before bed. The blue light from our computers and phones signals to our bodies that it’s still daytime and reduces the production of melatonin, a chemical that is key to our sleep.
Instead, try choosing an electronics-free bedtime. Put your phone away from the bed and read a few pages of your favorite book. Or relax in the bathtub, which will help your body produce melatonin.
In this way, your body will gradually begin to tire, and before you know it, you will be in a deep sleep.
If that’s the case, try switching your phone or computer screen to “night mode,” which will significantly cut out the blue lights that can affect your sleep and instead give your screen a warmer, orange glow.
Make your bed as comfortable as possible
Our bed is our sleeping haven. It is imperative that we make sure that where we rest is as comfortable as possible. The right mattress can make a big difference in how efficiently you sleep. Some individuals may prefer a firmer mattress, while others may opt for something softer.
If you’re lying awake at night because your mattress is falling apart, it might be time to reevaluate and get a new mattress.
In addition, your pillows play a significant role in how well you sleep. The neck should be in a natural position, without sharp angles; this is to avoid a stiff neck when you wake up in the morning.
Furthermore, try not to bring work into your bed. If you associate your bed with stressful deadlines and documents, you may not be able to fall asleep as quickly as you’d like, or you may have trouble falling asleep.
It is best to keep your bedroom as a bedroom, use it for sleeping. Do not bring any peripheral devices into the bedroom that can cause stress or interfere with the quality of your sleep.
A balanced lifestyle is the key to sleep efficiency
As with most things in life, a healthy and balanced lifestyle is the key to feeling good. The same goes for sleep efficiency.
If you eat healthy foods, exercise and listen to your body, you will see a difference in your sleep. Be kind to your body, try to reduce alcohol consumption and avoid heavy meals, also try to reduce caffeine consumption later in the afternoon.
Your body will thank you for this. In addition, your body will be able to dose and sleep efficiently.
With these few tips, you will find the best ways to enable your body to sleep more efficiently.
The Andrijasevic company supports your sleeping environment, so you can enjoy peaceful nights and energetic days. Contact us.
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