According to research, sleep problems have been linked to a decrease in brain function, which can influence your thinking, concentration, emotion, and memory. If you’re having trouble sleeping well regularly and looking to improve your quality of sleep, I’d like to share my experiences about how I improved my sleep quality in one month.
Observe yourself and distinguish favorable and unfavorable factors that affect sleep. Then you need to maintain the favorable factors and improve the unfavorable ones.
The main factors that are unfavorable to my sleep are:
- Staying up late. It’s far more difficult to fall asleep when I go to bed after 10 pm.
- Gaming. I play games on my smartphone and other gadgets before going to bed, especially lying in bed. This not only affects sleep but also hurts my vision.
- Exercise and Drinking Habits. Doing a vigorous workout and consuming alcohol before going to bed really affect good rest.
- Mental Activities. Avoid doing time-consuming tasks before going to bed, such as reading challenging books.
- Noisy Environment. This is a distraction to your mind and body.
- Uncomfortable bedding.
- Eating a heavy dinner too late at night.
Favorable factors to improve your quality of sleep:
Find the right bedding. Create a soft and comfortable bed to nestle in. It works wonders for me! And, it’s a quick fix.
- Before going to bed, use sleep aids like aromatherapy and dim the room lights. I also enjoy candlelight.
- Fengshui. Keep your room neat, clean, and arranged in a way you like, creating a peaceful sleeping environment.
- Soak your feet before going to bed. This is helpful to sleep and it is recommended by most people. It is easier to achieve, but difficult to persist.
- One hour before going to bed, wind down and get relaxed. Don’t do vigorous exercise, fidget with your phone, or watch an action movie. It’s time to meditate or read a light book.
- Observe your body, adjust your posture when you feel uncomfortable. This is part of the recommended navy sleep method.
Adjust your mentality
First of all, it’s imperative to establish a good attitude and be aware of sleep problems. Then, if there’s some negative thinking, decide to adjust it and try hard to work on it. This is a long-term process, even if the method works immediately, it may not last indefinitely.
When I was 16 years old, I had insomnia almost every night. At its worst, I could only fall asleep for an hour or two. After I started to adapt to it, it got worse and sleep was very erratic. This past January, sleep became more stable, After changing the bed and mattress, I had only experienced insomnia about three days a month. If I had insomnia, it would take about half an hour to fall asleep, when it would normally take 10 minutes.
Many factors affect sleep, and the changes are normal. Remember your original goal and follow effective habits to get positive results. To observe my sleep, I have developed the habit of sleeping with Shuteye that collects data during the night-time I fell asleep, deep sleep time, getting up, etc. Observing this helps me judge if I’m a good sleeper or not. From my perspective, you can feel intuitively whether you sleep well or not. These data help me make sense of my habits but don’t strictly make adjustments to my routine.
The most important factor affecting sleep, positively or negatively, is mental health. Usually, I only have time to review my day when settling down and lying in bed. At this time, my feelings from overthinking include anxiety, stress, and needless worries. I have to get rid of this habit before going to bed. My method is to let go of thoughts if I can’t fall asleep. Stop thinking immediately when you realize your mind starts ruminating. Counting sheep isn’t effective either.
My Current status
When encountering stressful, emotionally fluctuating moments, for example, continuing to work overtime, there will still be a rebound with insomnia. However, it can easily be readjusted within a week at most. Although my insomnia got better, my sleep quality was not. I was so tired when I woke up.
Starting from the end of October, the goal was not to adjust insomnia but to improve sleep quality. I figured out some things.
I really let my heart be free.
This state of relief brings me peace of mind. I’ve basically never had insomnia even if I have had major trials and tribulations, I can fall asleep immediately after I lie down and with just a few deep breaths.
Relief brings both physical and mental relaxation. After falling asleep, the number of dreams is reduced, and I can sleep for eight consecutive hours without waking up. I fall asleep at nine, ten, and eleven o’clock at night. Unlike before, the time of deep sleep recorded is also slowly increasing.
But, there’s a consequence to better habits, that is, if I’ll feel off if I sleep less than eight hours. Talking to someone who is also adjusting to more sleep, said that this is a normal phenomenon. After this stage, the body will find its own routine and can provide a better mental state with less sleep.
If you want something more effective and easy to use, you could try free sleep aid applications on your phone. Personally, I recommend an app named ShutEye which I have been using for the last 7 months. ShutEye provides a wide variety of tools to assist you in falling and staying asleep. The app is able to create a comfortable sleep space with relaxing sounds, calming music and, ambient sound. With the ambient noise function built-in, you can make a relaxing sleep environment.
All of these methods have been tried on my own, and may not be applicable to others. For example, I’m too energetic when I drink and can’t fall asleep. Some people drink alcohol to help sleep, but it varies from person to person. In short, it’s important to have a good attitude, no matter what the problem is. Try to accept your situations first, don’t reject or avoid them and try various ways to solve the problem. This is always the way to improve sleep a little bit.
I hope this gives you some support and comfort. If you have any questions about how to improve your quality of sleep, feel free to contact me.
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