Written by 9:49 pm Work-Life Balance & Mindfulness

5 Tips to Improve Your Sleep and Avoid the Extra Stress at Night

improve your sleep

It has been long acknowledged that getting adequate sleep has a direct correlation to the benefits of your overall health. From enhancing your memory to helping you lose weight and even strengthening your immune system, there are plenty of good reasons to improve your sleep quality and get your full eight hours. But could your mattress hinder your chances of peaceful sleep and better health? 

 We have all faced the scenario where we are lying in bed after a long day, exhausted yet wide-awake. The mind is racing, maybe we’re worried about money, jobs, or we’ve been watching too much television. Whatever the case might be, it’s nothing short of maddening to try to fall asleep when your mind doesn’t rest.

Why are nervous thoughts flaring up at night, and how do we battle against them?

1. Stick to a sleep schedule

Try to have no more than eight hours of sleep. The average recommended amount of sleep for a healthy person is at least 7 hours.

Most individuals do not need more than eight hours of sleep to achieve this goal. it is ideal to go to bed and get up each day at a preset time.

Try to restrict any variation in your sleep schedule to no more than one hour on weekdays and weekends. Being consistent maintains the sleep-wake cycle of the body.

If you don’t fall asleep in about 20 minutes, go out of your bedroom and do something relaxing. Read or listen to soothing music. When you’re tired, go back to bed. 

2. Watch what you eat and drink

Never go to bed either hungry or stuffed. To be specific, avoid heavy or big portions within a few hours of bedtime.

Your discomfort can keep you up. Nicotine, caffeine, and alcohol, too, warrant some caution. The stimulating effects of nicotine and caffeine can take hours to wear off and can cause harm to sleep quality.

And even though alcohol might make you feel sleepy, sleep can be disturbed later in the night.

3. Create a restful environment to improve your sleep

Establish a space that is perfect for sleeping. It often means a calm, dark, and quiet space free of distractions.

Exposure to light can make it more challenging to fall asleep. Stop extended use of light-emitting digital displays just before bedtime.

Consider using room-dark curtains, earplugs, a fan, or other gadgets to create an atmosphere that fits your needs. Sleeping practices before bedtime, such as taking a bath or using relaxation techniques, can help to improve your sleep.

You can also try to practice some sleep shifting techniques to improve your sleep and future in the same time.

4. Include physical activity in your daily routine

Regular physical activity can contribute to better sleep. However, limit intense physical activities too close to bedtime. It might be beneficial for your sleep cycle if you spend some time outside every day.

5. Invest in a good mattress to improve your sleep

The mattress you sleep on may have a huge effect on your ability to get a good night’s sleep, but its significance is often ignored. Leading mattress supplier Purple has outlined some of the main health benefits of a high-quality mattress.

– Good spinal alignment

A good mattress should support all parts of your body equally. Without this even distribution of weight, your lower back will not be adequately supported meaning that your spine will not be in its neutral position. Improper alignment of the spinal cord can cause a variety of problems over time, including chronic pain.

– Stop tossing and turning

We all know the feeling of a good night’s sleep being disturbed. Daily tossing and turning have a major impact on your sleep quality, especially when you sleep next to your partner. This is because the action of rolling over generates ‘motion waves’ that are transmitted into your mattress. A firm, the good-quality mattress will withstand these waves, so even if your partner rolls over or gets out of bed, you’re unlikely to be disturbed.


Now that we have established the importance of good quality sleep and how your mattress and pillows can affect it, Some stores are offering some amazing deals this holiday, you have no excuse to continue subjecting yourself to bad sleep.

(Visited 45 times, 1 visits today)