Sleep is the body's way of recharging.
After a long day, nothing feels better than lying in your cozy bed and dozing off. However, sometimes having a good night's sleep is harder than it may seem. From tossing and turning to not being able to quiet your mind, sometimes we all struggle with poor sleep efficiency.
You can sleep for twelve hours and wake up feeling tired and ready for a nap. Or, you can sleep for seven hours but feel refreshed and prepared for the day. All in all, your sleep efficiency is more effective than how long you sleep.
Want to sleep better? Read on to learn why sleep efficiency matters.
Give Your Body a Routine
Our bodies like having routines.
From waking up at a particular time to sleeping at a specific time, our bodies like to be able to stick to a timeline and have a regular schedule. This is the same with our sleep schedule.
This is called our circadian rhythm, and it operates best when we wake up and sleep at consistent times. If you consistently wake up for work at 8 am, try to go to sleep at around 11 pm every night.
This way, your body is trained to feel tired around certain times in the evening and will naturally be ready for sleep. Additionally, once your body is trained to arise at a particular time, you may not even need an alarm.
If you work from home, sometimes it can be challenging to find a routine. However, there are many ways to put your body in a natural rhythm while also getting sufficient sleep.
When you have a routine, your sleep efficiency improves. Your body becomes naturally tired, and it allows you to have a good quality of sleep.
Let There Be Light
In addition to improving your circadian rhythm, basking in bright light in the morning can help your body become in tune with the day. This means that your body will recognize that it is morning, and throughout the day and into the evening, slowly adjust to the changes and then become naturally tired.
There has been a variety of discourse about how exposure to sunlight can offer even more health benefits, but as for sleep, it keeps your circadian clock in check and helps you have better sleep quality.
Limit Your Screen Time
We've all done it.
We've said that we are heading to bed, and then we scroll on social media for hours. Or worse, we watch one video and before we know it it's 3 a.m., and we aren't even tired anymore.
If this happens to you, then you may want to limit your screen time in the evening. Screen time is seen as a massive distraction for your circadian rhythm, the blue light on our computers and phones signals to our body that it is still day time and reduces the production of melatonin, a chemical that is crucial for our sleep.
Instead, try to opt for electronic-free bedtime. Before you hit the hay, put your phone away, and read a paper book. Or take a relaxing bath or shower, something that will help your body produce melatonin.
This way, your body will gradually begin to get tired, and before you know it, you will be in a deep slumber. Of course, this may not be feasible every night, and if you have an essential work deadline or a project, you may need to be on your computer or phone late into the night.
If this is the case, try to switch your phone or computer screen to "night mode" this substantially cuts out the blue lights that can affect your sleep, and instead give your display a warmer, more orange glow.
Additionally, you can also wear glasses that protect against blue lights. This means that if you wear glasses while using your computer or phone, your glasses can help keep that pesky blue light at bay.
Make Your Bed as Comfy as Possible
Our bed is our sleep haven.
It is imperative to make sure that where we rest is as comfortable as possible. Having a proper mattress can make a huge difference in how efficiently you sleep. Some individuals may prefer a firmer mattress, and others may opt for something softer.
If you are lying awake at night because your mattress is falling apart, it may be time to reevaluate and get a new mattress.
Additionally, your pillows play a considerable role in how well you sleep. Your neck should be in a natural position, without any severe angles; this is to avoid having a stiff neck when you wake up in the morning. Furthermore, having the right blankets brings everything together.
In the summer months, you may want to opt for a light cotton cover. In the winter months, maybe a thicker duvet. According to sleep.org, the best temperature to keep your bedroom between 60-67 degrees. This means that depending on your preference, your bed's blankets should work well with the overall temperature.
Moreover, try not to bring work into your bed. If you associate your bed with stressful deadlines and documents, you may not be able to doze off as fast as you wish or have a hard time sleeping altogether.
It is best to keep your bedroom a bedroom, use it for sleep. Don't bring any peripherals to your bedroom that may be stress-inducing or may interfere with your quality of sleep.
A Balanced Lifestyle Is Key to Sleep Efficiency
As with most things in life, having a healthy balanced lifestyle is the key to feeling good. The same goes for sleep efficiency.
From eating healthy foods, doing light exercise, and listening to your body, you can see a difference in your sleep. Treat your body kindly, try to cut back on your alcohol consumption and avoid heavy meals, also try to cut your caffeine consumption later in the day.
With this, your body will thank you. Additionally, your body will be able to dose off and sleep efficiently.
Goodnight and Sleep Tight
With these five tips, you will find the best ways to give your body sleep efficiency. From giving your body a routine to managing your technology exposure and living a balanced lifestyle, you will be catching those z's before you know it.
For more insight on sleep, or to look at some comfy mattresses, check out our blog for more.