10 Steps To Better Sleep

On an average, we spend about one third of our lives sleeping. So, a person that lives to see 90 has spent some 30 years in bed. These eye-opening figures remind us just how vital sleep is to health and wellbeing. The body and mind need rest in order to function well and quality sleep is the key variable. Now, let's take a look at the 10 steps to better sleep.

Noise And Sleep

First things first. If your bedroom is noisy, consider changing rooms. May it be street traffic, a central airconditioning unit or inconsiderate neighbors. Whatever the cause, noise is disturbing and dramatically reduces the quality of sleep. If there's no way round it, get yourself a comfortable pair of earplugs.

Sleep In A Dark Room

Pull the heavy curtains or adjust the blinds to block out unwanted light from entering your bedroom. Light disturbs sleep as much as noise does. By sleeping in a dark room, sound sleep comes naturally.

Air Circulation

Open the bedroom window or adjust the air vent. Fresh air works wonders when it comes to enhancing the quality of sleep.

Air Temperature

It's more comfortable to sleep in a cool room than in one that's hot. Opt for 64-68F (18-20C) when setting the thermostat and find out what temperature is most comfortable for you.

Air Humidity

If you're living in a cold climate, you're probably firing up the radiators which tends to make the air dry. So, open up a window to let in some fresh air. Likewise, in hot climates ac units lower the air humidity which easily can be taken care of by keeping a window ajar.

Bedroom Comforts

Spending so many years of our lives sleeping, doesn't it make sense to invest in a comfortable mattress, pillows, duvets and extra blankets? A really soft mattress may lead to back problems, and who can sleep while the body is in pain?

Adjust the body temperature with your sleeping wear and bedding. Make yourself as comfortable as possible.

Sleeping Patterns

It's healthier to stay up during the day and sleep at night, than the other way around. This way the body and mind find their natural rhythms. Try going to bed round the same time every night, 9pm to midnight are good benchmarks.

There are no hard rules but opt for 6-9 hours of sleep a night. It's quite individual, so see what works best for you.

By establishing regular sleeping patterns, you'll fall asleep and wake up more easily and it will improve the quality of sleep as well.

Food And Sleep

Don't have a big meal just before going to bed, since it's harder to fall asleep on a full stomach. Likewise, you don't want to go to bed feeling hungry either, which isn't any better. Planning your meals make all the difference. If you happen to be hungry round bedtime, have a light meal.

Guided Meditation

Stress and compulsive thinking make it difficult to fall asleep, but deep relaxation is a handy tool that effectively dissolves physical and mental tension.

Guided meditation works for me. All you have to do is lie down and listen to the easy-to-follow instructions. No previous experience needed, practice makes perfect...

Drink Water

Finally, keep a glass of water on your bedside table. Enjoy a mouthful whenever you feel thirsty and avoid getting dehydrated at the same time.

See what works best for you and wake up feeling refreshed...

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10 Steps To Better Sleep