Getting better sleep takes a lot of insight into factors influencing your sleep.
Not everyone has the same kind of sleeping environment or tendencies and for these reasons, considering the individual factors at play is essential to improving sleep efficiency.
Below are some ways you can increase your sleep efficiency.
Read on to learn more!
Go To Bed And Wake Up At Consistent Times
Going to bed at the same time every night will teach your body to know when it’s time to sleep. You can help your body get adjusted to a timely system so that your sleeping and waking hours are more efficient for your needs.
Make sure that you also get up at the same time each morning so that your body can adjust to a consistent waking time. Aim to get eight hours of sleep each night so that your body does not oversleep or fall into a habit of sleep deprivation.
Sleeping on a comfortable bed can also influence your sleeping and waking times. Look into Layla vs Purple Mattresses to compare your options.
Use A Sleep Tracker
Another way you can increase your sleep efficiency is to purchase a sleep tracker that you wear at night. There are many sleep trackers available, in both watch and ring form, that track your sleep rhythms, breathing, and the number of hours you sleep.
These trackers also monitor heart rate. You can see your sleep patterns over the course of the week to see where improvements need to be made.
As a tech alternative to keeping a sleep diary, sleep trackers can help you more actively determine areas for improvement in terms of your sleep efficiency.
Get A Circadian Alarm Clock
Getting high-quality sleep is heavily influenced by our body’s natural clock and how it interprets waking times and sleeping times. In today’s world, it is easy for these natural systems to get out of whack, considering that we often consume foods and drinks that negatively influence sleep and follow inefficient daily schedules that we use to get more done throughout the day.
So to get your sleep schedule on track, you should get an alarm clock that triggers your circadian rhythms to start retraining your mind to work with your body’s natural rhythms. Getting an alarm clock that mimics the rise and setting of the sun can make a big difference in the quality of sleep you achieve.
Take A Sleep Aid
Some natural sleep aids can help you fall asleep faster and achieve a deeper sleep state. Melatonin and chamomile are two natural supplements that can be taken to induce sleep by working with your body’s natural sleep hormones.
Natural sleep aids are gentle on the body and do not cause addictive side effects like alternative sleep aids. Talk with your doctor to see if sleep aids like melatonin may be effective for you. Always check with your doctor before taking any medication, even those that are over-the-counter.
Try Yoga Nidra
Yoga Nidra is an effective wind-down practice that can help you fall asleep. By monitoring your body’s sensations and noting different observations you make as you drift off, your mind goes into a soft, meditative state that induces relaxation. This practice can also help to distract the mind from wandering thoughts so that you can focus on falling asleep.
The Bottom Line
Getting more efficient sleep involves taking practical measures to help you note your progress with sleep. Whether you use tech devices like sleep Nasal CPAP mask trackers or look into holistic supplements to induce better sleep, there are many different ways to improve your better sleep quality. Consider the suggestions above as you work to achieve more effective sleep for yourself.
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