We live in a productive-oriented society, which is really good. On the downside, there are a lot of people out there that equate sleeping to “laziness.” In fact, some people are proud to say that they are only sleeping 4 or 6 hours a day, wearing it around like it’s a badge of honor. Unfortunately, science has a different say on the subject.
Pushing your body to the limits is not only bad, but it can be dangerous physical and mental state. There are already plenty of scientific studies that show that getting enough sleep offers a lot of advantages from reducing inflammation, better emotional state to increased productivity. So how do you get enough sleep? Well, that’s what we are going to cover in this article.
Start With Your Mattress
Just because you are lying down and closing your eyes, it does not mean that you are getting quality sleep. Keep in mind that your goal is to get as much quality sleep as you can, and your mattress plays a big role.
When it comes to choosing mattresses, softer is not necessarily always better. Most of us have different physiologies, and there are cases in which the bed is too soft that it can cause aches and discomforts. Of course, too hard of a mattress will yield similar results.
Ideally, you should be looking for a bed that goes well with your body. Without the discomforts, you’re likely to get a higher quality sleep.
Optimize Your Diet
You may have heard the saying “You are what you eat.” Well, as it turns out, your diet can have a significant impact on your sleeping habits.
There are certain things that can negatively impact your shut-eye. We all know that caffeine is not suitable for sleep. But, most people are not aware that alcohol is usually a bad idea also as it may knock you out, but your likely going to get bad quality sleep. On the other hand, there are certain foods that can promote a good night’s rest.
If your goal is to get better sleep, then your best bet is to make a diet food list. This will allow you to create meal plans that are loaded with food items that promote deeper levels of slumber.
When it comes to the actual sleep-friendly foods, you have a lot to choose from. For example, green leafy vegetables that are rich in calcium should be on top of your list. Examples of these are kale and lettuce. If you like nuts, then walnuts and almonds are your best choice.
If you like your meat, then elk meat is known to have high levels of tryptophan, which is known to promote good sleep. If you are staying away from red meat, then tuna and halibut is a good option.
If you are into teas, then passion fruit and chamomile tea can help promote good sleep according to scientific studies. If you are more of a juice person, then cherry juice is a good choice.
Do a Leisurely Sport
This might sound counter-intuitive, but doing a leisurely sport can significantly help with your sleep. Of course, you shouldn’t be doing any rigorous physical activity a few hours from your bedtime. However, doing leisurely sports can significantly improve your overall sleep by helping you regulate your sleep-awake cycle.
Also, if you have excess energy when you hit the bed, it will often lead to poor quality sleep. Doing a leisurely sport can help you spend the excess energy.
When it comes to leisurely sport, you have plenty of choices from basketball to belly dancing. However, we do suggest playing baseball because of the good pacing. If are having difficulty participating in any sport, then you should at least get a good regular exercise.
A rowing machine is an excellent option as it will give you a good body work-out and you can also do it from the comforts of your home.
Always remember that just because you are doing something, it does not mean that you are necessarily doing an efficient job. Just like a machine, the more you grill your body with no to little rest; your efficiency will drastically go down. Hence, always take the time to get a good and deep sleep. Not only you will produce more with less time, but it can also improve your overall physical and mental state.