Any young parent with a baby will be able to testify to the fact that sleep became a commodity more valuable than gold. They will be able to tell you that the saying ‘sleeping like a baby’ is one of the worst expressions ever. That the person who came up with it should try and sleep for only two hours at a time and scream the other hours in-between. They will also be able to tell you about the time that they discovered routine and how it became the beacon of hope that illuminated the path to a full night’s sleep.
Babies don’t have any other way of telling you that they are tired, the only tool they have at their disposal is a voice, a voice that will scream until its needs are met. This does not mean that babies are unintelligent; on the contrary, they soak up every little detail of life and learn much faster than an adult. Therefore, one must establish a sleeping routine with them as soon as possible. It creates a pattern, which in turn makes the baby feel relaxed and secure in the knowing of what comes next.
So what’s the difference between babies and adults? Nothing really. Our brains work the same as adults as when we were babies. The only problem is that we tend to over-stimulate our brains and this leads to sleep disturbances.
In creating bedtime routines as an adult, you program your brain to go into sleep mode. The key is to find something that you can do 30-60 minutes before you intend to go to sleep so that you can relax and begin to shut down. This will differ from person to person, but establishing that routine will help you sleep like the dead.
Bring changes in your lifestyle!
This is probably one of the best and most obvious ways to improve the quality of your sleep. There is a strong connection between the quality of your bed and the quality of your sleep. The better the bed, the better your chances are at having a good night’s rest.
Many people tend to neglect their mattresses and end up using the same mattress for an extended period, so much so that it loses the initial support that was good for sleeping posture. It results in back and neck pain at bad night’s sleep. If you can’t afford a new mattress, you should regularly rotate and flip it so that the wear is not concentrated in one spot.
Apart from your bed, your bedroom itself needs to be conducive to sleep. A cluttered and untidy bedroom has been known to disturb sleep. This is because a cluttered room looks busy and this causes the brain to be stimulated and results in poor sleep quality. The National Sleep Foundation found that people who make their beds in the morning are 19% more likely to have a good night’s rest.
Once the mess is cleared up, you need to work on the temperature. Trying to sleep in room that is too hot is like taking a jog. As your body heats up, it also kicks into temperature regulation mode. This mean that your body actively tries various strategies to try and cool itself down. That is an amazing little feature when you are actually exercising, but not so much when you are trying to get some desperately needed sleep. There are a number of different ways you can cool the temperature of your room. Ranging from fully automated climate control systems, to putting your comforter in the freezer, it all just depends on your budget really.