This post was last updated on August 12th, 2018.
You might wake up in the morning and not feel refreshed at all. After all, it’s a normal thing that happens from time to time to everybody. However, if you find yourself in this situation more often than not, the rest of your day will suffer from this as well.
Waking up in the morning and not feeling refreshed has a lot to do with the quality of your sleep during the night. But how to improve this? How to sleep well and, in general, improve sleep quality? If you are asking these questions too, some of the following tips might help you.
Get a good mattress
A good night sleep starts with a mattress that is comfortable and feels good, with pillows to enhance your sleep quality. A good mattress makes sleeping appealing and sets the pace to get you started. The life expectancy for a good mattress is about 10 years and this should guide your decision to change your mattress is you notice that you’re not sleeping well anymore. Make sure your mattress is tidy and allergen free.
Use clean beddings
It is not enough to have a good mattress to guarantee quality sleep. You need to ensure that all your beddings are clean and are changed frequently in order to keep a good sleep hygiene. This includes your pyjamas also. This ensures that you are comfortable enough in bed to sleep well. If you have a partner, you might have to have two sets of beddings especially blankets as shared blankets mean that a disruption in the sleep cycle of one will affect the other. Having a good sleep hygiene is really important, considering that average person might lose between 200ml to 2l of water during the night, which gets absorbed into pyjamas, beddings, or mattress. Yikes!
Use window blinds
Window blinds make the room cool and as dark as possible. You can use heavy curtains or blackout shades to create a sleep-inducing environment and ensure that you sleep through the night without being disturbed by external light and noise or other related distractions. You can use an eye mask and earplugs for a “hush” effect. If there’s one thing that improves sleep quality dramatically, it’s sleeping in a dark and cold room.
Have night sex
If you have a partner, having sex before you sleep can improve the quality of your sleep. Sex planned towards bedtime will stimulate your brain and guide you towards a peaceful slumber. It will also exhaust you the point where sleeping in your partner’s arm s becomes a natural stimulus to sleeping peacefully. It is also good to limit the activities in your bedroom to sleep and sex. This allows your brain to relax and slip into the sleep mode easily once you’re in. to ensure that this works effectively, keep TVs, computers and work out of the bedroom.
Avoid alcohol and unhealthy food
Alcohol, caffeine, nicotine, and unhealthy food in the evenings can interfere with sleep. They can cause indigestion, keep you alert and make you have to stay awake longer than you intend when you consume them towards your bedtime. Eat light meals in the evening and small servings of light snacks if you get hungry later. You can take water instead of alcohol, enough to keep you hydrated but not too much also so that your sleep cycle is not disturbed.
Use essential oils
Essential oils are sleep oils. They are mind and body relaxing and can lull you into sleep easily. These oils include lavender, chamomile, sandalwood, cedarwood, clary sage, sweet marjoram, and bergamot. All you need to do is find the essential oil(s) that work best for you and you’re good to go. Once you make an essential oil a part of your bedtime routine, your body will associate the scent of the oil with sleeping.
Sleep in 90-minute cycles
The best tip comes as the last one. Not everybody knows this but it’s scientifically proven that when you sleep in 90-minute cycles (e.g. 3h, 4.5h, 6h, 7.5h, or even 9h), you wake up more refreshed and feel better during the day. We’ve already covered this in our article on waking up tips, so make sure to read this article too, since these two topics are closely related.