For the best quality of sleep, it is important to sleep and get up at the same time. Your body needs a certain rhythm. There a few tricks you can do to improve your sleep quality. The room you sleep in should be tidy and ventilated.
Avoid looking at your phone before going to bed. You will also need a good quality mattress because it all begins from there. You can check out here to make sure that you have the right one.
The last meal is recommended for about four hours before going to bed. Drinking chamomile tea or warm milk before bed will relax you and help you fall asleep more easily.
There is a direct link between sleep and memory. Without adequate sleep, it becomes more difficult for the brain to receive new information. During sleep, the brain revises collected information and sleep helps it to be remembered.
Also, with a lack of sleep, the brain prematurely ages, and as a consequence, memory decline occurs.
Good sleep is one of the significant factors in maintaining weight. If you don’t sleep enough, the body secretes a hormone that stimulates hunger. That is your body’s way telling you it needs more energy.
It will get it either through sleeping or through food. This is especially important for those trying to lose weight because not enough sleep slows the weight loss process by as much as 55%.
During sleep, the body secretes the hormone responsible for the growth and development of muscles and bones, as well as for their healing. Sufficient sleep means that your body will be more prepared for the physical activities that are necessary for a healthy body.
You also need sleep to heal. The immune system is directly related to sleep. Sleep deprivation exposes you to diabetes, heart problems, and depression.
Regulation of Blood Pressure
Just one hour of sleep is enough to lower your blood pressure. The Journal of Sleep Research addressed this issue. It was found that high-pressure people who sleep more than seven hours a day, in the long run, can experience significant positive changes.
That is why you need to allow yourself to be healthier by improving your sleep quality.
It Improves Your Concentration
For better concentration, the most important thing is to be in deep sleep between two and four in the morning. If you are used to taking a nap, do it between half-past four and half-past five in the afternoon.
Don’t nap for more than twenty minutes, so as not to disrupt your sleep cycle. Those twenty minutes during the day will make you feel fresh, and improve your concentration. But the afternoon nap will not allow your body to go into a deep sleep, which is reserved for the night.
Reducing Your Stress Levels
Lack of sleep, and/or its poor quality will lead to feelings of anxiety and insomnia. Those will, over time, cause you a great amount of stress. Stress is a disease of modern times, and if you can’t avoid it, there are ways to cope with it.
If you had a stressful day, take a bath, then apply lavender oil on your sheets and ventilate the bedroom. It is always better to sleep in a room that is cooler than one that is warmer. Don’t watch TV, but try to relax, which lavender scent will help you with. A good night’s sleep is a great start in your fight against stress.
How Often Do You Dream?
If your answer to this question is “I don’t exactly dream” – you are not the only one. According to some studies, 32 percent of people claim to dream only once a month. The fact that you don’t dream shows that the quality of your sleep is quite low. But a lack of dreams can be dangerous.
Dreams are important because they are an essential part of mental health. They most often occur in the REM phase, in the sleep cycle in which the brain is most active. If you don’t have dreams, it means that your REM phase isn’t long enough, which means that your sleep is poor.