There are also ways to reclaim a good night's slumber. Take action, and implement five strategies to improve your sleep quality.

Date:   8/15/2022 2:11:05 PM ( 27 mon ago)

Do you walk around in a fog all day? Are you sleeping through the night but still tired when you get out of bed? Poor sleep can impact how you feel, think and act, taking a physical and emotional toll on the mind and body. One bad night of rest is hard enough. You may feel lost, exhausted and upset when it lingers on for days, weeks or months.

There are many reasons your nighttime routine can get off track; however, there are also ways to reclaim a good night's slumber. Take action, and implement five strategies to improve your sleep quality.

1. Evaluate Your Diet

Allergies and food sensitives affect the body's systems. You may not be sneezing or coughing, but it could get your sleep off track. Remove certain foods and beverages from your daily diet. Focus on things that act as triggers, such as alcohol, gluten and sugar. Stop caffeine early in the day.

Speak with professionals about your dietary questions, such as "Is corn gluten free?" or "Can I eat dairy?" Ask for a food sensitivity test to rule out irritants.

2. Test for Medical Conditions

Underlying conditions may prevent the mind from shutting down at night and increase your anxiety levels. Speak with doctors about your problems and look into Dysautonomia, sleep apnea, diabetes and heart disease. By learning more about these illnesses, you can find ways to alleviate struggles and get to rest sooner.

3. Embrace Exercise

You may need more deep sleep if you're going to bed but still not feeling rested. According to Johns Hopkins, exercise may be the answer. Plan workouts for earlier in the day or at least several hours before bedtime. You don't want to energize too close to nighttime.

Those sessions burn off tension from the day. You may not sit in bed pondering everything you have to do. It decreases your jitters, so your body is ready for slumber. It also impacts your endorphin levels. Strive for 30 minutes a few days a week.

4. Create an Evening Routine

Bodies do well with repeated patterns. Your systems adjust and recognize certain habits. If you're not going to bed at a similar time each night, the mind may not know to shut down, leaving you struggling to wind down properly.

Pick a time to wrap up for the day, and establish a schedule that helps you and your body relax. Pick up around the house, shower, read a book and then turn out the lights. Do not use electronics. Their lights and activities stimulate rather than relax. Put them out of reach and keep televisions out of the bedroom.

5. Make Your Room Inviting

Certain environmental conditions impact your sleep quality. Start by focusing on darkness. You don't want anything catching your eye. Ensure that all lights are off. Use black-out curtains to help block out sunlight during the early evening or morning hours. Wear an eye mask if you still struggle.

Turn the temperature down. Sleep often improves in colder temperatures. Don't make it like the artic, but ensure you're not overheating or uncomfortable. Focus on numbers in the low seventies. Use covers appropriate for the seasons. Something light, like a quilt, is good for the summer months. Swap out a comforter or bedspread for the cooler seasons.

Invest in a good mattress and pillow set to minimize physical discomfort during sleep. Consider your back and neck support.

Sleep quality matters. It's not enough to go to bed. You need to sleep well. Wake up ready to conquer the day, full of energy and focus. Rethink your nighttime routine, diet and bedroom conditions. A few changes could mean significant improvement to your slumber.

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