quality

We have to sleep to work at an optimal level. Good sleep enriches appearance, memory, brain capacity, and other important body functions. It also reduces the chances of gaining weight, feeling tired, or developing health problems. But just because you get the hours of sleep you need every day does not necessarily mean that your body gets the rest it needs.

Many people have complained that they experienced insomnia or other difficulties in sleeping. They move around in the bed all night because of many reasons and wake up still feeling sleepy. If you suffer from this type of sleep disorder, it means you need to enhance your sleep quality. Here are some tips on how to improve the quality of sleep

Cool, Dark, and Quiet Room

As current weather indicates rising temperatures, it is understandable that people cannot sleep well. Try to cool down your room with an air conditioner or fan. If you still feel warm afterward, lie down in lighter clothing and consider investing in a softer blanket. 

The room’s heat might also come from the lamp as it emits energy to your room space. Besides, your eyes are sensitive to light, neurons get excited, and this disturbs sleep. A night-time drop in this hormone often leads to varying degrees of insomnia. Turn off your light and any light emitted by electronic devices. You can also try to store it in the other rooms. 

The noise could also adversely affect the quality of your sleep. Reduce the room’s noise level and make sure there is nothing in the bedroom that can cause noise when you sleep.

No Coffee in the Evening

The stimulating effect of caffeine can disturb sleep because it takes advantage of the opportunity to burn yourself. It happens because a chemical can bind your brain from feeling sleepy, causing you to stay awake. Therefore, it would be great not to drink coffee in the evening because it takes a long time to wear off the effect.

Hot Shower Before Sleeping

Another way is to make you feel comfortable during your sleep. One of the recommended ways is to take a hot shower. In this case, your body temperature increases, so it can help you to sleep better.

Essential Oils

You will find many ways to use essential oils to improve the quality of your sleep. If you use a bath before going to bed, you should add some drops of your favorite essential oils from there to the bathtub so that the smell can take effect. Another way is that you could put some drops of these important oils in a diffuser. Try to put it in your room and let the soothing aromas slowly spread throughout the area while you sleep.

Electronic Distancing

One final approach to taking advantage of sleep quality is to relax for a few hours before you go to sleep and get ready for bed. It can be accomplished by disconnecting the power supply, turning off the television and other electronic devices, and spending the last few hours of the day in a relaxing activity.