How to Get An Exceptional Night’s Sleep
Leading a busy lifestyle can often get in between you and a good night’s sleep. Sleep is essential for restoration, yet there is reason to believe nearly one-third of adults sleep for less than six hours a day. This is alarming when you consider the importance of sleep for functioning at full capacity, and it is evidence that people neglect good quality sleep and its benefits.
Physiological benefits range from better heart health to less stress, alongside simply having more energy to fulfill tasks throughout the day. Good quality sleep can also improve your memory, and help you make other positive lifestyle decisions in everyday life.
But how can you get a better night’s sleep? Well, using American made sheets is one way to guarantee a high-quality product. Cotton and Care produces sheets made entirely in the USA, which defies the norms of outsourced manufacturing. What’s great about Cotton and Care is that they donate 50% of their profits to charity, which means they are ethically considerate alongside providing a great product.
Comfort is one route to a better night’s sleep, but there are many other factors to consider. To help you on route to getting high quality sleep, here are some key points to embrace:
Develop a Routine
Though sleeping in at the weekends is tempting, what’s most important is you establish a routine and stick to it. This will help you maintain an effective sleep/wake cycle in line with your circadian rhythms, while enhancing your quality of sleep tenfold. By going to sleep and waking up at the same time every day and night, you’ll improve your quality of sleep, and sleep much easier as your body expects sleep at specific times.
Exercise
Adults who exercise regularly improve their quality of sleep dramatically, because not only is it easier to get to sleep, but the restorative aspects of sleep are enhanced. This reduces sleepiness during the day, aiding vitality while ensuring you have sufficient energy for everyday tasks. Exercise at your own pace, knowing how anything that raises the heart rate will help you feel tired in the evenings. Though exercising during the day is a good idea, it’s important to not be too stimulated before bed.
Improve Diet
Heavy foods, especially when eaten before bed, will sit on your stomach and inhibit your normal bodily functioning during sleep. It’s important to avoid processed foods, sugar, and caffeine, since these have a tendency to keep you awake. With the right nutrition your body can recover during sleep, and you’ll feel much better waking up the next day when you’ve eaten well. Focus on not eating too close before bedtime too, and you’ll notice your sleep quality improve.
Stop Smoking
Smoking is a bad habit in general and is a leading contributor to not feeling well-rested. As a stimulant, nicotine has a tendency to keep you awake, and nighttime withdrawal can wreak havoc with your sleep cycle. Smoking can also exacerbate sleep apnea, and aggravate other breathing disorders which can make sleeping a challenge.