Sleep QUANTITY or QUALITY?
Do you have enough sleep? If you already slept more than 8 house a day, why still feel tired or not feeling refreshed? Well, you are most probably lack if GOOD SLEEP QUALITY?
Signs Your Sleep Quality Needs to Improve
- It takes you more than 30 minutes to fall asleep after getting into bed.
- You have been diagnosed as having insomnia.
- You regularly wake up more than once per night.
- Find yourself staying awake for more than 20 minutes after waking up in the middle of the night.
- Spend less than 85 percent of your time in bed asleep.
Ways To Improve Sleep Quality
- Stop watching television or using electronic devices like a laptop or cellphone at least 30 minutes before bedtime. The blue light that’s emitted from these gadgets can make it difficult to fall asleep.
- Set your bedroom thermostat to somewhere 20 Celsius. Sleeping in a room that is either too warm or too cool interferes with your body’s ability to drift off.
- Follow a consistent sleep schedule. Having poor bedtime habits, such as going to bed too early (before you’re tired) or too late (when you’re overly tired) can make it more difficult to sleep soundly.
- Create a relaxing pre-bedtime routine, such as taking a bath or reading a book. Engaging in high-energy or stressful activities lowers the odds of an easy transition to sleep.
- Use some massage tool to relax your scalp and body. When your body at relax state it will signal the brain to hibernate thus you will easily fall to sleep.
- Avoid caffeinated beverages within four to six hours of bedtime, and alcohol within three hours of going to bed.
- Use good essential oil incorporating aromatherapy into our body makes it an excellent tonic for the nerves, de-stress our mind & soul. Diffuse it or runb with few drops apply it around your face, neck, and ear.