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Sleeping well at night is one of the most important things you can do to maintain your health and general welfare.
Having a good night's sleep will give your body the time and energy to recover from the stress of the previous day, and allow you to stay sharp and focused throughout the next day.
If you know how to fall asleep but have trouble sleeping well at night (for example, you move, you realize lapse or wake up more than once), there are certain things you can do to improve restful sleep at night .
Here are some suggestions that could help:
1) Taking a hot bath.
Taking a bath with warm/hot water a few hours before going to sleep can relax your body and make you feel clean and refreshed after a long day. It's a good way to wash off stress and tension from the body after perhaps a long and exhausting day at the job.
Studies also suggest that relaxing bath products also help improve sleep in older and younger people, helping provide at least three hours of rest with less number of movements compared to sleeping without taking a bath.
2) Wearing temperature-regulating fabrics.
According to sleep specialists in the Cleveland Sleep Clinic, regulating your temperature while you sleep is incredibly important for more restful sleep. This means to avoid heavy fabrics and instead opting for more breathable material, such as modal, cotton, jersey, bamboo or even silk.
Additionally, regulating your body temperature can be done by frequently changing to clean sheets, warm blankets and pillows in place of sleeping in wooly or sweat-inducing fabrics.
Loose pajamas made of the above-mentioned fabrics help to breathe more easily than other types of fabric, making your choice of pajamas essential to maximizing comfort in the bed.
Use appropriate clothing to be consistent with the climate. Additionally, cold feet can keep you awake! Studies have also found that wearing socks to bad comes with a share of benefits, too.
3) Sleeping in a different position.
Changing the position in which you sleep throughout the night can make a big difference in the quality of your sleep. Sleeping in a single position for several hours can trigger aches and pains and lead to more interrupted sleep and discomfort upon waking.
When you are asleep, make a conscious effort to turn your body at some point in the night to find a new position to rest on to relieve muscles and bring back proper blood flow. If needed, consider investing in a larger bed if it is shared with a partner or even sleep separately at times if needed.
4) Other tips.
Keep your body in a way that your head and neck remain more or less straight to avoid stiffness.
Avoid sleeping on your stomach as it is more likely to cause pain and discomfort. If you sleep on your stomach, place a pillow under your hips or head.
If your pillow is too thin, it will make your head rest on the mattress too. It is better for the neck that your head is elevated at an angle. I
f you sleep on your side, place a pillow between your legs to add more comfort. This will support your hips and make this position more comfortable. If you sleep on your back, place a pillow under your legs as an option.
5) Darkening your room an hour or two before bed.
Light exposure during the evening disrupts circadian rhythms, messing up your biological clock.
Avoid sleeping with even a dimmed light, as it is found to disrupt sleep and contribute to obesity. Full darkness is essential to produce hormones that help you sleep more restfully and wake up more ready for the day.
If you frequently wake up in the middle of the night, make a conscious effort to follow these guidelines until you get used to them and watch an incredible improvement in not only your sleeping hours but also waking ones!