If you’re one of the many people who suffer from not only being able to fall asleep but stay asleep, then you’re not alone. Many people lay their heads down in bed only to find that it takes a considerable amount of time before they actually fall asleep.
It’s frustrating when you try to do your best to get a good night’s sleep, but regardless of how much time you spend in bed, your sleep efficiency is imbalanced. Studies show that as many as one out of three people suffer from a low amount of sleep compared to the amount of time that they spend in their beds.
When you’re running low on sleep, you’re less productive, grumpy, and even subject to illness. It’s in everyone’s best interest to get at least eight hours of healthy sleep every night, if possible. So, how do you catch those z’s instead of laying in bed tossing and turning? Take a look at these tips for improving your quality of sleep.
Upgrade Your Sleeping Space
It may be time to take a good look at what kind of space you’re trying to get sleep in. If you’re sleeping on an old mattress with sirens blasting outside in the street, then that’s probably attributing to your poor sleep.
There should be no distractions or uncomfortable obstacles standing between you and your precious sleep. Considering making your bed more comfortable by adding a mattress topper or buying a new bed altogether. Use white noise to drown out street noise. Above all, make sure that your room is dark and peaceful. If there’s too much action going on, then it’s going to keep your brain stimulated.
Get Up And Move Around
If you’re one of those people that wake up in the middle of the night and can’t get back to sleep, you should get up and move around. Rather than lying in bed for hours staring at the clock, sleep experts recommend walking around and doing something for a few minutes. Once you start to feel your eyes getting heavy, get back in your bed, and go to sleep.
By doing this rather than lying awake in the dark, you’ll retrain your brain to sleep better.
Get More Exercise
Exercise is proven to dramatically improve sleep quality. When you work out, your body gets exhausted and will be ready to hit the hay at the end of the day. That doesn’t mean that you need to run a marathon every day; however, you should be active as much as possible. Even something as simple as going for a thirty-minute walk can help you get to sleep easier.