As a result, we wake up feeling tired and sluggish, perform more poorly at work, have trouble concentrating, and can even become more irritable. Most medical professionals will recommend a regular 8 hours of steady sleep per night, but many of us are lucky to even get 6 hours. What can we do to improve the quality of our sleep? Here are some useful tips recommended by top medical experts.
1. Maintain a regular sleeping schedule.
Your body works like a well-oiled machine. It likes regularity and hates to be overworked. Keep to a strict sleeping schedule so that your body gets used to a natural rhythm.
2. Exercise regularly.
In fact, most medical professionals will recommend at least 20 minutes per day of some form of physical activity. Even walking around the neighborhood after dinner each night can have a dramatic effect on the quality of your sleep.
3. Watch your diet.
Eating right before bedtime can lead to unsound sleeping patterns, especially eating highly processed foods, caffeine-rich beverages, alcohol, cigarettes, and heavy desserts. These types of foods cause our bodies to work harder during the night, complicating our sleeping patterns.
4. Create a sleep-friendly bedroom.
Regulate the bedroom temperature so that it is slightly cooler than during the day. Make sure that your mattress is changed at least once every eight years, flipping it over few months or so. Keep the room dark and free from outside noises and distractions.
5. Get outside more often.
Sunlight helps our bodies to produce melatonin, a chemical that actually helps to regulate better sleep. Get more melatonin, and your sleep will improve.
6. Take the time to relax before bedtime.
Stop falling asleep watching the television, listening to music, or playing on your smartphone. Take the time to relax the mind before heading off to bed. If your brain is still speeding a mile-a-minute as you lay your head on the pillow, the quality of your sleep will be significantly reduced.