1. Stick To A Planned Bedtime Routine
Even on the weekends, it’s crucial to stick to a properly planned out bedtime routine. Your mind and body prefer having a set daily routine as it can better prepare for taking meals, exercise, and sleep. Most people don’t realize just how crucial it is to establish a daily physiological rhythm.
For example, a recent study carried out by the University of Arizona found that students with regulated sleep schedules were less prone to episodes of daytime fatigue. Of course, establishing a proper sleep-wake cycle can benefit elderly people as well. The University of Hafia in Israel completed a study on 96 elderly patients to find that stability in their bedtime routines significantly improved their sleep quality. Customer reports about Helix will reassure you that you are choosing the best mattress to help you sleep.
It’s understandable that complete control over our daily activities are often out of our hands. Yet, controlling as much as we can in our daily lives can seriously properly benefit our sleep quality in the long run.
2. Plan For Regular Exercise
Though exercise has always been purported to help sleep, there’s plenty of scientific evidence to back up these claims. A Stanford University study conducted on older adults concluded that getting adequate exercise daily (30 to 40 minutes), helped improve the amount of time it takes to fall asleep and the quality of the actual sleep.
Further studies have cemented the idea that exercise did seem to help improve sleep quality, but other major factors also played a role. For example, age, sex, amount of exercise, and pre-existing health conditions all have the ability to impact sleep quality.
Most sources claim that exercising before bedtime should be avoided to prevent messing with the body’s ability to wind down. However, a 2013 study revealed that it seems physical activity during any time in the day can yield positive results. The key to achieving great sleep is simply practicing consistency. Finding the right routine as well as the ideal time to exercise can yield endless positive results.
3. Keep Relaxing
Anxiety is probably one of the leading causes of insomnia. From worrying about the next day at work to dealing with long-term depression or anxiety, a troubled mind can make it virtually impossible to get enough sleep. Fortunately, there are many natural ways that you can fall asleep without negatively impacting the health of your mind and body.
From developing an exercise routine to clearing your mind of troubled thoughts, you can have so much positive impact on how your sleep quality improves. Even when faced with stressful situations and negative experiences, learning to cope and handle them better will ensure that sleep is within reach and becomes a natural and restorative process that you look to. Bear in mind, it’s not enough to sleep a long time! The goal is to fall asleep faster and to have a much healthier sleep-wake cycle that would normally get impacted by negative experiences. Everyone is different, so it’s worth exploring what personally works for your needs.