The average individual spends one-third of their life sleeping. And even though there are arguments about sleeping less so that one can achieve more, the fact is that sleep is meant to help your body regain lost energy, rejuvenate your body, build new cells and invigorate you.
This is why you tend to feel refreshed and alive after getting a good night’s rest or midday siesta. Bottom line, quality sleep is crucial to your life. People who sleep less tend to feel the effects in the short and long terms –usually in the forms of lowered productivity, reduced cognitive functions, and bad judgments.
Please note that the quality of sleep is actually more important than the quantity of sleep you get. Sleeping for eight hours a night doesn’t necessarily mean you will wake up feeling completely rested and awake.
We’re sure that you’ve experienced sleeping for hours and still waking up feeling groggy. This is why you must focus on getting quality sleep more than anything. The following sleep and lifestyle hacks will help you improve on the quality of your sleep.
Cut Your Caffeine Intake
Caffeine fuels us, instantly boosts our moods and keeps us awake and alert during our waking hours. It’s why people who value productivity gulp down coffee, energy drinks and caffeinated tea by the minute. Some people and even students, take it a step further and take Modafinil, which enhances concentration, focus, and helps one stay awake to do some work. Taking caffeine and Modafinil over long periods of time will increase tolerance to those who take it, and a withdrawal period is often necessary to take advantages of their benefits again. You can read more on how Modafinil works on BuyModafinilOnline, they have proper and safe dosage guides and comparisons to help you find out which one is right for you if you think you need to try one.
In fact, we will go as far as saying that caffeine is the unsung hero of the average individual’s working hours. Yet, this same caffeine can interfere with your sleep. Excess coffee intake often results in insomnia among other things.
So, we recommend that you take no more than 3 cups of black coffee a day and do it before 2pm. That way, the body has at least 7 hours to get it out of your system, ensuring that you get a good night’s rest.
No Workouts 6 Hours Before Bedtime
Workouts tend to release endorphins into your bloodstream, boosts your mood and ramps up your energy levels. This is why it’s easy for you to stay active and energetic even hours after working out.
Workouts before bed aren’t going to help your sleep. If anything, they’ll likely keep you awake for longer. So, if you must, do all your workouts at most 6 hours before you go to bed.
Plan Next day’s Activity
Some people are unable to sleep until they’ve reviewed their activity for the day and have made the necessary plans for the next day. If you’re a goal focused high achiever who does this, chances are you will keep thinking you missed something.
And this can interfere with you sleeping soundly. So, plan the next day’s activity before hitting the sack. That way, you don’t have to deal with the nagging feeling of leaving something undone.
Ensure Your Sleeping Quarters are optimized for Sleep
By this, we mean get rid of all bright lighting, install darker drapes or blinds so you don’t have lights filtering in from outside, ensure that noises from the street or outside don’t filter into your bedroom. These can interfere with your sleep too. Ensure the room is always cool and use the proper beddings. Here’s a link, https://newblinds.co.uk/controlling-blinds-with-amazon-alexa, for electric blinds.
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Bright Screens in the Room are the Enemy
Most people are attached to their electronic devices. Whether it’s cellphones, tablets, computers or even TV, they often mindlessly fiddle with these devices in bed. Yet, they wonder why they aren’t able to sleep on time.
The fact is that these devices emit what is called the blue light, which engage your eyes, resulting in you being more alert –a state you want to avoid when you intend to sleep. So, do the smart thing and out away all devices.
In fact, some sleep experts go as far as saying all devices and screens should be “banished” from the bedroom. But, we know most people can’t do that. So, we’ll suggest a good compromise: stop using them for at least 30 minutes before going to bed and put them in the drawers instead of on the dresser or bedside table like many do.
Get an Excellent Mattress
All the sleep hacking tips in the world would be ineffective if you are sleeping on a couch or a spring bed without adequate lumbar support. Spring beds are also known to interrupt your sleep as every movement you or your partner make will be amplified across the bed.
So, invest in a good foam mattress like the ones produced by Lull. These mattresses have excellent lumbar support, are perpetually cooling, and have clothing materials made from excellent cotton. If you want to get quality sleep, you cannot do it without a great foam mattress.
Always Have a Bath Before Going to Bed
Try taking a warm bath before going to bed. A warm bath automatically tells your body that you’re ready to sleep.
This is possible because your temperature drops to about the same levels as when you’re asleep. Since your body already associates this temperature with sleep, your body will get in that state, prompting faster sleep.