October 7

How to Improve Sleep Quality: A Basic Guide

Failing to get enough sleep can lead to a number of different physical and mental side effects, from the inability to concentrate or focus to a total lack of energy and serious fatigue, so it’s absolutely essential that you can make an effort to promote a good night’s rest.

Fortunately, figuring out exactly how you can boost your chances of sleeping well doesn’t have to be as difficult as you might expect, as there are in fact just a few key tips and tricks that you can make the most of to make sure you can wake up feeling refreshed and revitalized every morning. So, if you’re ready to learn more, then simply read on. 

Change Your Eating Habits 

Changing your eating habits can actually have quite a dramatic impact on your ability to fall and stay asleep, so it’s important that you take the time to address any disruptive dining that could stop you from drifting off peacefully. There are two main culprits that you should aim to avoid if you want to sleep well – fried foods and spicy foods.

As your metabolism and digestive system slow down during the night, eating these foods within 3-4 hours of your bedtime will cause you serious gastrointestinal distress. Fried and spicy foods are far harder to digest than light wholefoods, so your tummy will be full for hours on end causing you to experience acid reflux and likely some pain while you’re trying to rest and recharge. Being interrupted so frequently will mean that you wake up feeling groggy, so it’s vital that you can change your eating habits if you want to promote better sleep.

Clear Your Mind of Stress 

Before you go to bed, you should try to clear your mind of any passing troubles or stressful thoughts that occupy your mind. Attempting to sleep while you have thousands of ideas and emotions whizzing around your brain is no doubt going to be an impossible task, so you must find something that you can do to help yourself to unwind away from any negativity and anxiety.

One of the best ways to do this is through a quick meditation session, as meditation encourages you to let go of the past and future that cannot be changed, and focus instead on the here and now. Meditating before bed each night can allow you to drift off into a peaceful sleep, and even help you to rest without the risk of nightmares or sleep paralysis. 

Find a Comfortable Spot 

If you don’t feel comfortable in bed, the chances are you’ll have a terrible night’s sleep that’s constantly interrupted by tossing and turning. Finding the most comfortable spot that makes you feel warm, cozy and relaxed is absolutely essential, so there’s no time like the present to get to work and improve your bed set up.

Sourcing the most suitable pillows that offer the right support is half of the battle, as you can easily fall victim to serious aches and pains due to poor quality bedding. If you upgrade your bed and still feel discomfort, you must find the cause of your pain. A spine specialist is likely your best bet, as they can aid a variety of ailments that relate to pain when lying down. 


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