How should I manage my sleep?
Everyone should think about sleep management. By considering what you’re doing right and what you could improve upon, you can get more high-quality sleep. That can improve your mood, boost your immune system, give you more energy, and help you be more productive in your daily life.
Habits That Influence Sleep
Some habits we form are good, but others are bad and can negatively affect our sleep quantity and quality.
Here are some good sleep habits that may help us get a better night’s sleep.
- Going to bed at the same time every night.
- Waking up at the same time.
- Sleeping in a cooler room.
- Using comfortable bedding.
- Reducing allergens.
- Cutting back on light flooding into your bedroom.
- Using a weighted blanket if you suffer from anxiety, Restless Leg Syndrome, or other sleep-related conditions.
Some bad sleep habits that may be preventing you from getting a good night’s sleep include:
- Depending on alcohol or sleeping pills to help you fall asleep.
- Sleeping in a bedroom that’s too hot for you.
- Not using moisture-wicking sheets.
- Erratic bedtimes and awakening times.
- Electronic distractions, like cell phones, near your bed.
- Eating big meals before bed.
Bettering Your Bedroom Environment
Looking at your bedroom with a critical eye can help you get more sleep. Even making a few simple changes can set you on the path to success.
You can adjust the temperature of your room. Adding a fan for some white noise and air circulation can help you feel much cooler while you sleep if you can’t afford to turn up the air conditioning during the summer months. People seem to sleep best when the Fahrenheit temperature of their bedroom ranges from the mid-60s to the low 70s.
You can also improve your bedroom environment by blocking out street lights with black-out curtains. Another sure-fire way to improve your sleep is to make sure you don’t keep your phone in your bedroom - any beeps or alerts from texts or emails may be enough to disrupt your sleep.
It’s also a bad idea to keep your television or laptop in your room. The noise from the television can jar you as you’re trying to sleep. The light from your computer can be a distraction as well.
The Influence Your Bedding Choices Have
The bedding products purchased, such as sheets, pillows, and blankets can have a huge influence on how much sleep you get and how well you sleep. Investing in an eco-friendly Tencel comforter can keep you from having night sweats since the fabric is cool to the touch and breathable.
Finding the best sheets to keep you cool at night can stop you from tossing and turning if you’re a sweaty sleeper. Bamboo sheets, organic cotton, and percale cotton are all great options for sheets that stay cool.
Using sheets that are made from cooling fabrics such as Eucalyptus trees can help you stay less sweaty while sleeping. Finding soft sheets can make your bed feel more comfortable than scratchy ones do. Breathable duvets or blankets can help you avoid that feeling of being too hot and sweaty while you sleep.
If you suffer from allergies, you should pay special attention to which fabrics you use for blankets, pillowcases, and sheets. Struggling with dust mite allergies? Then you should check out bamboo sheets — these are more dust-mite resistant than other sheets.
If you have sensitive skin instead of a true allergy, you may want to go with Tencel or organic cotton sheet sets. These fabrics can be less irritating to your skin.
Tips For Better Sleep
By following a few simple tips, you can dramatically improve the quality of sleep you get. Here are some steps you can take today to sleep better tonight.
- Get some exercise before dinner time.
- Set regular bedtime and morning wake-up times.
- Take a relaxing shower or bath.
- Keep your bedroom cool.
- Find comfortable pillows, sheets, and blankets.
- Avoid alcohol or sleeping pills.
- Stay away from caffeine after 3 p.m.
- Get a mattress that is not too hard or soft.
- Expose yourself to more bright light during the day.
- Set up a bedroom environment that helps you sleep.
- Keep the electronics out of your bedroom.
- Avoid long naps.
- Skip late-night eating.
Implementing as many of these tips as possible will lead to much better rest.
Manage Your Sleep Like a Boss
You should treat your sleep like an important factor in your health — because it is. Your body needs sleep to help you feel and function better. Make it a priority and you’ll be glad you did. You’ll feel better than ever when you’re getting great sleep every night.
Take stock of what you’re doing right and what you’re doing wrong. Work to improve your other sleep habits, your bedding choices, and your bedroom environment. Before long, you’ll notice you’re getting much better sleep.