Sleeping well has a direct effect to your physical and mental health as well as the quality of your life when awake. If you miss a good sleep you could be facing issues such as reduced emotional balance, productivity, energy and also weight. Although some of us really struggle during bedtime to have the sleep we require, there’s a solution for this.

Making some simple but significant changes to your bedtime habits and daily routine can bring overall benefits to your sleep, making you feel emotionally balanced, mentally sharp and also full of energy throughout the day. By trying out the following steps, you can get to enjoy a good sleep at bedtime, improve your feelings and thoughts all day long and also improve on your physical and mental health.

  • Know Your Bedtime and Maintain a One Sleep Schedule

Maintaining your body’s circadian rhythm, or your sleeping schedule, is one of the key strategies of having a better sleep. If you maintain a standard sleep-wake schedule, you’ll end up feeling more energized and refreshed as compared to if you slept the same amount of hours at other times, even if the schedule is changed by an hour or two. You can practice a few things to keep your schedule in check.

First, go to bed and wake up at the same time daily. Try not to change this during the weekends. You’d rather sleep during the day to compensate the lost sleeping hours since you don’t wanna upset your natural sleep-wake rhythm. Also, when napping, it would be better not to exceed 20 minutes since this would also bring problems. This also means that you should try as hard as possible not to sleep before your usual time even if you’re sleepy.

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  • Get Exercise in the Day

People who frequently exercise during the day tend to have a better sleep and a less sleepy feeling during the day. Regular exercise also minimizes the symptoms of sleep apnea and insomnia and enhances the time spent in the deep stages of sleep. Light exercises like walking can improve your sleep quality. However, the more intense your exercise, the better the sleeping benefits.

Exercise elevates your body temperature, boosts your metabolism and stimulates hormones like cortisol. This only becomes an issue if you exercise close to your bedtime since it can disrupt your sleep. It’s recommended to be done with the moderate to intense exercises at least 3 to 4 hours before you go to bed. Relaxing, low-intense workouts like gentle stretching and yoga in the evening can assist in improving your sleep.

  • Control Your Exposure to Light

Melatonin is a natural hormone affected by the exposure of light that assists in regulating your sleep-wake cycle. When it’s dark, your brain releases more of the hormone, hence, making you sleepy. On the other hand, when there’s light, less of melatonin is secreted, hence, making you alert. However, there’re many factors in the modern life that can affect the production of melatonin in your body and hence, shifting your sleep-wake cycle.

  • Take the Right Foods

Your daytime eating habits really matter in the way you sleep, particularly before bedtime hours. Avoid caffeine and nicotine since both of them can cause sleeping problems. There’re also a few other things to avoid before bedtime such as spicy or acidic foods, big meals, alcohol, too many liquids, refined carbs and sugary foods.

Unhealthy lifestyle choices and daytime habits can cause you to keep turning and tossing around during your bedtime and cause serious changes in your heart and brain health, mood, weight, vitality, creativity and immune system. Experimenting on the above ways can significantly assist you to avoid such adverse conditions.