Sleep is a crucial aspect to our overall health. If you only sleep a couple of hours every night, or toss and turn all night, your health will certainly be affected. You will be tired, your performance will suffer, you may have a lack of motivation and could be moody. A lack of sleep could also lead to a sore body, a weaker immune system, high blood pressure, and an increased risk of conditions like heart disease and diabetes.
As a result, getting a quality night’s sleep is one of the best things you can do for a healthy mind and body. Unfortunately, it isn’t always easy. Even if you think you are sleeping decently, you may not be doing as much for your health when you sleep as you could be. With that in mind, this article is going to go over four ways to improve your health while you are sleeping at night.
Get a New Mattress
If you are sleeping on an old, uncomfortable, or lumpy mattress, your sleep won’t be doing you any favors when it comes to health. Sleeping on the wrong mattress could hurt your back or lead to body pain, as well as limiting the amount of quality sleep you are actually able to get. Because of this, you should look into getting a new mattress.
Of course, be sure to get the right mattress for your needs and sleeping position. There are several types, from latex to foam, to innerspring. You need one that provides ample support, as well as being comfortable enough.
Thankfully, the internet is a great resource and can help you find just what you need. For example, you can check out The Sleep Doctor for more helpful information on choosing the best mattress for your needs. After some research, you should be able to find the right mattress to help you sleep in a healthy and proper manner.
Sleep in Total Darkness
When you fall asleep, you want to do it in as close to total darkness as possible. The darker it is, the more melatonin your body will produce. Melatonin helps you not only sleep longer but also enjoy a deeper sleep. If you have lights from the outdoors coming in, consider purchasing a sleep mask or installing some blinds or curtains that can adequately block out the light.
Also, before bed, avoid looking at the bright lights of your TV, computer, or smartphone. Either turn the brightness down, use an app or filter to reduce blue light, or better yet, simply don’t use these devices right before bed.
Exercise During the Day
In addition to being great for our body and confidence, exercise can also do wonders for our sleep. While the exact reason for this isn’t crystal clear, we do know that moderate exercise can help us have a more deep sleep, which is the best way for our brains and bodies to rejuvenate. Also, if you exercise regularly during the day, sleep provides the perfect opportunity for your body to recharge from the hard work you put in.
Exercise can also help you to keep your mood and mind stable and has shown benefits in helping people fall asleep. However, you generally want to avoid working out at night or too late in the day. This is because exercise can change your body temperature and release endorphins that can make it difficult to fall asleep. Morning and afternoon exercise is generally recommended if it fits in your schedule.
Keep a Consistent Sleep Schedule
Another way to stay healthier when you sleep and enjoy a higher quality of sleep is to keep a consistent sleep schedule. The reason a consistent schedule for sleeping is important to your health and sleep quality is because of your circadian rhythm. This is the internal clock in your body that helps regulate your sleep. It is often impacted by things around you like a light.
Your brain receives signals from the environment around you and uses these to help know when to prepare you for sleep or when to wake you up. Unfortunately, if you are constantly waking up or going to sleep at random times, it can be hard for your body to adapt and know what times you should be sleeping or waking up. Being consistent and in line with this rhythm provides the best and most restful sleep.
As you can see, there are several great ways you can improve your health while you are sleeping. Whether you decide to get a new mattress, sleep in total darkness,
or try any of our other tips, we are confident they can help you sleep better and improve your health at the same time.