How To Improve Your Sleep Quality

If you can’t remember the last time you had a night of quality sleep, you are not alone. Sleep is necessary to recharge our bodies. A good slumber can make a huge difference in weight management, productivity, immune function, and mood. There’s a reason the phrase, “someone woke up on the wrong side of the bed,” is so popular. Restless nights make it hard to enjoy the next day. Luckily, this restlessness can usually be solved by improving your daily habits and consistent tips on bedtime routines. In the article below, learn about some of the most common reasons for sleep deprivation and tips on how to improve your quality of sleep.

1. Choosing a Midnight Snack That Harms, Not Helps

Have you gotten into the habit of having a tasty treat shortly before bed? If so, consider what’s really in your snack and whether it’s energizing you right before bedtime. For example, caffeine isn’t just found in coffee. It’s in many other foods and beverages, including chocolate, soda, some teas, and more. Another culprit? Refined sugars. Sugar intake is known for providing short bursts of energy, which is the last thing you want before bed. Refined sugars also put stress on your hormones, which can wake you up in the middle of the night.

If you do want a snack before bed, turn to calming picks. Foods with tryptophan (the same chemical that is responsible for that after-dinner nap after a big Thanksgiving meal) are a great choice. But don’t worry, turkey isn’t your only choice. Yogurt, milk, bananas, and eggs also have tryptophan.

2. The Office Won’t Leave Your Head

We’ve all been there - your body is too tired to function, but your brain just won’t shut off. A lot of this is caused by stress and increased stress makes it harder to relax. A trick to try next time your mind just won’t stop thinking about that big meeting tomorrow is to get up and walk around your house without turning on the lights. Your worries will dissipate and you will be able to focus on getting some “zz’s”. You could also try meditation or mindful breathing to try to relax before bed.

3. Sharing is Caring, Except When it Interferes With Sleep

You would do anything for your pets. But for the sake of some shut-eye, it may be time to Fido or Fluffy a separate bed if they’re waking you up throughout the night. Many cat and dog owners who share a bed with their furry friends report that it negatively affects their sleep quality. This solution is pretty simple: don’t sleep in the same bed as your pets. It may warm your heart to do so, but trust us, the long-term benefits of a sound sleep will make you feel much better. More space means more comfort, especially if your pillows are top-notch.

4. The Dreaded Blue Light

Phones, tablets and laptop screens all emit blue light, which can hinder melatonin, an important sleep hormone. Limit your technology usage before bed to allow your brain to relax enough to fall asleep. This also includes watching TV before bed, a habit many of us are guilty of. Instead, try reading a book or magazine, listening to a podcast, or enjoying some soothing music.

6. The Snooze Button: Good and evil meet

Did you know that your snooze button could actually be making you more tired? Getting those extra few minutes of sleep may not be worth it because when you snooze, your body enters a new sleep cycle. Once it’s finally time to get up, you will be even more tired. Also, getting up at the same time of day will help you establish a consistent internal clock so waking up won’t be as difficult.

We all need our beauty rest and sleeping well is the foundation to success throughout the day. If you’re not sleeping well, consider these tips to get your body back on track, and take a two-pronged approach by improving your quality of sleep with a clinically proven Mediflow Water Pillow. You can build your own pillow to perfectly fit your sleep style and needs!