Many elements can affect how well you sleep at night. Factors that influence your body’s sleep patterns can range from your environment to what activities you do during the day. It can often be things we take for granted in our everyday lives, but there are a few simple ways you can improve your sleep quality.
More Activity During the Day
Having some form of physical activity in the morning or the afternoon can help to regulate the chemicals in your body. These chemicals—epinephrine and adrenaline, in particular—can have an impact on energy levels throughout the day and cause sleepiness at night. You don’t necessarily need an intense workout to regulate these chemicals in your body enough to improve your sleep—your physical activity can be as relaxed as a 20-minute walk around the neighborhood.
Relax in the Evening
While activity during the day can improve your sleep patterns, engaging in those types of activities at night can have the opposite effect. Physical exercise at night can create an excess of energy and promote more alertness when you’re trying to wind down. As such, you’ll end up lying awake in bed, restless and unable to get to sleep.
Instead, spend the time after the sun sets to relax and decompress from the stresses of the day. Practice meditation techniques, read a book, take a hot bath, or perform any other low-energy pastimes you enjoy.
Maybe It's Time For A New Bed
The problem may also lie in your sleeping environment. There are many types of mattresses on the market today, and each one can have different effects on a person’s sleep quality. A mattress with coils will feel very different from one with memory foam, and knowing how your body reacts to each material can be the difference between a good night’s sleep and aching muscles.
Don't Wait to Make the Change
Whether your restlessness is due to too much activity at night or having an older, lumpy mattress, identify what you can change in your routine to give you a better night’s sleep. There are simple ways to improve your sleep quality, and the sooner you can make the change, the faster you can get a peaceful night’s sleep.