A healthy sleeping habit can prove to be beneficial in many ways. Sleep relieves daily stress, refreshes mood, and helps with anxiety disorders. Most people have a dilemma on the right ways of sleeping, and how to ensure you have a good sleep. Here, we have some ways that might help improve sleep quality. Over time, some sleep quality indices like the Pittsburgh Sleep Quality Index have evolved, ensuring a self-assessment questionnaire for a month that has a reporting score. The sleep index measures various parameters to decide your sleep quality.
However, sleep quality definition, it is defined as an individual’s satisfaction with all aspects of sleep including sleep efficiency, duration, latency, and wake after the onset of sleep. Incorporating a few healthy habits can induce gradual yet satisfactory sleep among individuals. Here are some tips:
Stay Away from Gadgets While Sleeping
A blue light reflection from gadgets can distort your sleeping habits in the long run. Keeping a bedside table and leaving your cell phone or clock on it, can help prevent last-moment juggling with the gadgets. It is ideal to turn off TVs and desktops an hour before bedtime.
Align Your Neck in the Right Posture
Head tilt plays an important part in improving sleep quality. Keep your neck in a neutral position, to prevent stiff neck in the morning. Keeping the nose with the central alignment of the body ensures a good resting position while snoozing on the stomach twists the neck which often causes discomfort. Also, don’t sleep while watching TV as it cranes your neck.
Try a Pillow for Back or Neck Pain
Having a good pillow is one of the best ways to improve sleep. It prevents the muscles from hurting the body. Mild pain can reduce your score according to the sleep quality index. Hence, some anatomically designed round cervical pillows correct the posture while sleeping, inducing comfortable long sleep. Tucking a pillow between or below your legs can also help align the hip curvature, ensuring a comforting sleep overnight.
Set Natural Body Clock
If you are wondering is 6 hours of deep sleep good? The answer is affirmative. For those undisturbed 6 hours, you need to keep your alarm clock off as it can affect the sleep cycle. Instead, try making a routine that includes the same wake-up and sleep time. This readies your brain clock for a routine sleep time when you will effortlessly sleep daily at the same time. A long timely sleep automatically awakens you at the right time.
Keep Your Bed Allergy-Free
For 6 hours of deep sleeping space, we need to maintain regular hygiene. Though we can change bedsheets and pillowcases, it becomes difficult to change mattresses routinely. Hence, sealing your mattress and box springs avoids molds, allergies, and sniffles. Nowadays, ACG Medical hypoallergenic mattress covers are gaining popularity.
Save Your Bed Only for Sleeping
Keep your bed clutter-free by putting a side table around the bed. It helps keep things organized and accessible without consuming the space of your bed, ensuring relaxing sleep. Avoid surfing the internet while lying in bed or watching TV.
Keep Mind Calm
A lot of things happen in our daily life that disturb the mind and distract sleep. However, focusing on good thoughts can help induce better sleep. To relieve your mind, you can listen to soothing music, meditate, and take a warm bath before sleeping. A daily exercise of 10-20 minutes can also increase brain functioning, enabling better sleep. Sleeping on medically designed mattresses like ACG Medical Mattresses or gel-infused mattresses can also help balance the brain and body for better sleep.
Balance Your Diet
The last and most important tip to induce a deep sleep daily is balancing your diet. Regulate your intake of caffeine, cigarettes, and alcohol as they reduce the normal metabolism of the body. Depending too much on pain relievers synthetic proteins during workouts are also not good according to sleep quality measurement. Also, big meals just before sleeping are heavy on sleep and don’t make into right way to improve sleep. Instead, increasing intake of fruits, fresh juices, and cereals makes a healthy bodily metabolism, thus, enhancing the sleep experience.
For ensuring a deep sleep daily, redesigning your bedroom with the help of quality upholstery is also a great idea. ACG Medical offers medically designed bed pads, mattresses, and multipurpose pillows. Order the best pillows for sleeping tight overnight.