There are times when you feel tired and exhausted, and all you need is some sleep. Unfortunately, when you sandwich yourself in between the sheets and duvet for some sleep, what you manage to do is toss and turn till very late. In other words, it takes a long time for you to catch some sleep. Amazingly, some research conducted by Sleep Score Labs revealed that out of the 2 million nights that were put into consideration, 75% of the people who participated got less than 7 hours of sleep in a night. If you are one of those who finds it difficult to sleep at night, the following are tricks of making you have a better night full of sleep.
- Go in for Comfortable Bed Sheets
The types of bed sheet you use will determine the quality of sleep you will be getting at night. It doesn’t matter if you have a comfortable mattress or pillow; the bed sheet quality has the final say, so choose comfortable sheets.
When selecting which type of bed sheet to use, there are many factors that come into consideration like, the color, material made from, and the pattern.
If you are residing in a place where it is generally hot, it is better to buy cooling sheets. The best types are those made from natural fibers like bamboo and cotton, which will absorb the night sweats and have the ability to dry faster.
- Adhere to a Specific Routine
If you really want to sleep well, one thing to put into consideration is repetition. When you to bed and wake up at the same time on a daily basis will work out the trick. The reasoning behind this is that our bodies have an internal biological clock that will get reinforced, meaning that you will get asleep easily at some specific time and wake up at a certain time. To be able to do this properly, make sure you start summing up early, approximately 2 hours before the bedtime hour. Upon getting into the bed, dim the lights and breathe in and out to prepare yourself to sleep.
- Zero Screens Before Retiring to Bed
Many people think that getting on the phone and browsing or scrolling your Twitter or Facebook page is one form of relaxing while waiting for sleep to take you. Actually, this notion is totally wrong, as the opposite is true. As a matter of fact, the device will be emitting some light,and also the information you’ll be getting from the pages will make the process of snoozing become a little bit harder. Experts have revealed that the blue light that these devices emit may actually obstruct the hormone (melatonin) that is in charge of controlling sleep cycles. The best way to deal with this is to leave the electronic devices aside when you are ready to sleep.
- Maintain a Cool Temperature in Bedroom
Sometimes temperatures will tend to elevate, and you will start to feel warm. Hotness is known to disrupt sleep, in other words, your bedroom should be kept cool so as to create a favorable environment for sleeping. The explanation behind this is that the cool temperatures induce sleep while hot ones disrupt. For instance, if you are the type of person who keeps throwing away blankets when you are asleep, then you need to start using sheets or lighter blankets to cover yourself.
- Change Your Bed Sheets Regularly
When you use one bed sheet to sleep on, it comes a time when it gets dirty, and may have dust mites. From the results of a study carried out, it was seen that a lot of people who do not sleep well at night are those who are allergic to dust. Bed sheets have allergens which get into them and removing them is not easy. When dust gets into your nostrils while you are asleep, you start sneezing, thus disrupting your sleep by waking up in the middle of the night. To prevent this, better clean your bedding on a regular basis. Also, follow the correct laundering procedures to avoid errors which may cost you sleep; like not rinsing the bed sheets well, leaving a strong smell of detergent on them.
- Choose Beddings With Restful Patterns and Colors
It’s upon you to choose which color will decorate your room; whether it is with dull or bright colors. But as a matter of fact, creative patterns and bright colors are not conducive to lure someone to sleep. The best choice is beddings with patterns and colors that are restful.