We spend a third of our life for sleeping. In another word, if we live in 90 years, sleeping takes us 30 years of life. That sounds that we waste a lot of time for sleeping, but according to experts, sleeping plays an important role in our health. A good sleep can provide more energy for the body, improve the memory as well as increase many circulating activities. Therefore, if you forget taking care of the quality of sleeping, you can be at risk of lots of problems in health and daily activities. The question is how to improve the quality of sleeping? This article will show you some tips to have a good sleep.
Pillow and sleeping positions have a close relationship. A good pillow which is suitable for sleeping positions can support your head and help you avoid neck and back pain when waking up. If you are a back sleeper, you should find a pillow which is not too high and concave in the middle. If you are a side sleeper, you can choose thinker pillow. It can help you have a right position during sleeping.For stomach sleepers, choosing a thin pillow can avoid the pain and an uncomfortable feeling when you wake up.
Besides, you should not choose a low pillow because it causes the unbalance of blood to vein and artery. However, a high pillow is also considered as the reason causing the cervical vertebrae numbness, stiffness, neck joint, bones distortion as well as the respiratory process obstruction.
Bonus: If you are sleeping on the side, you should use Coop Home Goods pillow to support. You can read it here coophomegood.com
If you can not fully sleep, why do not you think about changing some habit in your diet? According to Doctor Wendy Bazilian- nutritious expert showed that food and drink have a strong effect on our sleeping. He also listed some foods which support your sleep such as banana, cherries, walnuts, meat, cereals, peas, herb teas. Therefore, if you want to improve the quality of your sleeping, you can add these foods to your diet.
Besides, before sleeping, you should avoid some foods such as chocolate or coffee because they constant amount of caffeine considered as one of bab factor for your sleeping. Moreover, wine is also on this list. Although it makes you fall asleep faster, it makes you feel more tired and get a headache after waking up.
Stay away electric devices
It’s time to sleep, but you have not finished the work and wanted to send some mails or try to watch the end of a film? These are the reason why you can not sleep even in the mid night. In fact, their light and the noise can interrupt the sleep and change melatonin hormone concentration
According to research, the light from the screen of electric devices is also called “Blue light.” By contact with the electric device, the blue light can ruin your sleep. The reason is that blue light prevents hormone secretion. The research also shows that the melatonin concentration decreases over 20% for people who use a computer for many uninterrupted hours.
Therefore, staying away from electric devices is also one of the methods which improve the quality of your sleep. Do not they interrupt and affect your sleep.
Keep a sleep schedule
Although you are too busy, you should spend eight hours for sleep. This time can be changed; it depends on the physical body of each person. Spending too much or too less time badly affect your health.
Besides, every day, you should go the bed and get up at the same time. By this way, you can create a habit and sleep schedule, control your biological clock. This consistency can improve your sleep cycle, and you can fall asleep faster.
At the first time, when your biological clock has not matured, you can meet some difficulties to fall asleep. If you can not sleep even 20 minutes pass, you can get out the bed, listen to music or read a book until tired.
Turn your bedroom into the heaven
The bedroom is the place that you stick in a third life, that is a reason why you should make it become your kingdom. You can arrange your furniture as long as you can get the most comfortable feeling. Besides, using the mattress and pillow with soft material and your favorite color, that can support you when sleeping.
Before sleeping, you should make sure that your bedroom is the good condition for sleeping about noise, light, temperature and so on. If there is a lot of noise outside, you can listen to music to prevent that sound from affecting your sleep. Do not set too low temperature because that will make you get cold in the midnight and interrupt your sleep.
In conclusion, these are five ways to improve the quality of your sleep. Sleep is a necessary activity which gets more energy for activities in a new day. Therefore, take care your sleep and be healthy.