How to improve sleep quality?

If you ask others, how much sleep do we need every day, most people answer 8 hours, which is the truth that everyone believes. In fact, 8 hours of sleep a day has only been recognized in recent years, mainly in response to the industrial revolution and workers. their needs. In this article, we will discuss How to improve sleep quality, I will share you 9 useful tips.


In other cultures, sleep patterns vary. The traditional Mediterranean sleep time is 5 hours at night and a nap at noon. In Masai, Africa, the average sleep time of the people in the tribe is 3-5 hours at night. In ancient times, people generally slept for two rounds at night and got up and moved for several hours during the period.


According to research, some people may suffer from insomnia because of their body habits and ancient sleep habits. They sleep for 4 hours first, wake up for a period of time, and then sleep for 4 hours.


In addition, people have experimented with other sleep patterns, such as very short nap habits and multi-stage sleep, napping every 4-6 hours for 20-30 minutes, which means that during the busier phase, there are 2-6 hours per day sleep time is feasible.


Sleep is critical to ensure the body has a healthy immune system and self-healing ability. During the day, the body’s cells need to regenerate, and at night, when you sleep, you have time to call on all your organs to repair them. Sleep keeps the cognitive abilities of the brain, such as speech, memory, creative thinking, and flexibility at a level. During normal sleep, when we don’t get enough sleep, we can feel drowsy, have a hard time concentrating, and get angry easily.


The lifestyle you choose must ensure your sleep time and complement each other, while ensuring eating habits, exercising on time, and working as regularly as possible. ​


1. Try to reduce your coffee intake before going to bed.


Stop drinking coffee 4 hours before bedtime. If you find it difficult to fall asleep at night, reduce your caffeine intake, because even after your body digests it, the effects will last for several hours.


2. Try not to drink alcohol.


Alcohol does help you relax, but too much alcohol can interfere with your sleep patterns. You may feel drowsy at first, but alcohol can make it difficult to get into the relaxing, deep sleep phase.


3. Go to bed after clearing your mind.


If you go to bed with worries, your brain waves will stay in the state of alpha waves. Remember that sleep will not, and lack of sleep will not kill you, but worrying about lack of sleep will increase your fatigue.


4. Try not to work or surf the Internet before going to bed.


Working and surfing the Internet will make your nerves highly active, which is also difficult to fall asleep. If you want to get high-quality sleep, you must let your expression relax.


5. Do not take sleeping pills.


Although sleeping pills can make you fall asleep, they can’t let you enter the deep sleep stage you need. If you don’t choose the right sleeping pills, you will mentally and psychologically depend on him.


6. Do not exercise before going to bed.


Exercise 1-2 hours before going to bed to stimulate blood circulation and increase body temperature. You can do this if you want to stay awake, but if you want to fall asleep quickly, try to exercise in the morning, noon or evening.


7. Rest when you are tired.


Going to bed when you’re not tired is not only a waste of time, but it also weakens the connection between your mind and bed sleep, and you go to bed when you’re tired, and you’ll fall asleep sooner.


8. Relax regularly.


If you find it difficult to fall asleep, find a relaxing way to fall asleep that suits you. Try taking a warm bath, dimming the lights in the room, and listening to soft music with candle lighting can also help you relax and calm down.
Good sleep can help you recover quickly, and I hope the above methods can help you.

Best fabric for blackout curtains 2023

9. Take a good Blackout curtain for your bedroom

Adequate sleep is essential for overall well-being, and blackout curtains play a pivotal role in enhancing sleep quality. By efficiently shielding your space from daylight, streetlights, or neighboring lights, blackout curtains create a pitch-black ambiance, allowing you to enjoy uninterrupted rest.

Beyond providing darkness, blackout curtains also offer sound insulation benefits. The materials and structure of these curtains effectively minimize external noise, reducing disturbances and promoting a tranquil sleep environment. Whether it’s the bustling sounds of the street or noisy neighbors, blackout curtains contribute to a more peaceful and rejuvenating sleep experience.

Blackout curtains are not limited to bedrooms alone; they can also be used in other spaces that require a peaceful and dim environment, such as children’s rooms, offices, or home theaters. They not only provide privacy and comfort but also create an ideal retreat for relaxation and unwinding.

Here are the top 5 Best Blackout Curtains for Bedrooms on Amazon 2023, hope that will help you have a perfect sleep.

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