If you're reading this, you may have experienced trouble sleeping, or at least stayed up late a couple of times binge-watching your favorite Netflix show or just catching up with a friend. Whichever the situation, the point is that if you don't sleep well at night, it can be extremely difficult to concentrate and stay energetic the next day at work or in class. Sleep quality also has a lot of impact on your mental, physical, and emotional health, as well as your overall well being.
It would take a few articles like this one if we were to explore deeper into the immense benefits of sleep to the human body. In other words, the importance of getting adequate quality sleep every night cannot be overemphasized. The main question is, how can you ensure this?
Here are some ways to get the best night's sleep every day/night.
Have a Comfortable Mattress and Bedding
Your comfort during sleep will largely depend on the mattress you choose as well as your pillows and other bedding. Well, needless to mention, sleep comfort is a huge determinant of sleep quality. If, for instance, you sweat a lot at night, the wetness can cause you to wake up in the middle of the night. On the other hand, if you have back problems, sleeping on a mattress that is too firm can cause you to feel pain, which is another major cause of sleep disruption.
For this reason, it's important to carefully choose a mattress that will guarantee your comfort during sleep depending on the kind of sleeper you are. If you were to click here you may find professional knowledge that will help you make your decision. Basically, the signature mattress model offers motion isolation and conforming pressure relief, thanks to its medium firmness and 3 layers of memory foam and polyfoam. Hybrid options are also available for those with additional sleeping needs. The main idea is to pick something supportive, comfortable, and gentle, along with comfy pillows and quality sheets.
Watch Your Diet
Going to bed hungry can be a real torment when you remember the burger or that roasted lamb in the kitchen. But then again, going to bed full with an overfed belly can really hurt your sleep. Therefore, it's important to plan and eat your dinner early, at least a few hours before you jump to bed. Also, you'll want to avoid taking a lot of fluids, greasy, and spicy foods. They tend to inhibit and disrupt that good night's rest. Enjoy a light snack before going to sleep if you still feel hungry some minutes to bedtime.
Sleep When You Get Sleepy
Have you ever gone to bed and ended up tossing and turning almost the whole night? Well, going to bed without sleep can be quite infuriating, especially if you have an early morning commitment the next day. Therefore, don't just go to bed for the sake of going to bed. Go to bed only and as soon as you're feeling sleepy, don't force your eyes to close this will even make it harder for you to sleep. Even though some studies have deemed it ineffective, you can try the counting sheep formula. As much as it might sound idiotic, it can help your mind to gradually slip into boredom and eventually give in to the most-awaited sleep. Nonetheless, it is more important to observe a consistent sleeping pattern/schedule so when it's time for bed, the mind will just automatically switch to sleep-mode.
Switch Off the Electronics
Switching off the TV, laptop, and phone can help you to fall and stay asleep. But how? Well, this is because the light that is normally emitted from these gadgets can stimulate your brain to stay awake, which can cause a lack of sleep. If possible, don't carry your handset to bed; either switch if off or leave it in another room. This will keep you from being tempted to use it in bed, not forgetting that it can disrupt your snooze after some hours when you hear a message notification or that late-night ring.
What's Your Sleeping Position?
Your sleeping position can be a real determinant of your sleep quality. You don't want to keep waking up in the morning or at night with an aching neck or back pain. These are likely to be caused by sleeping on the belly. Also, lying in the same comfortable position for at least 15-20 minutes should lull you to sleep easily. Consider using a good fluffy pillow – not too thin nor too bulky – to ensure your head and neck lie at a comfortable angle.
Mind the Lighting
Can you catch sleep easily in a bedroom full of discotheque lights? Well, it's hardly possible! Bright light in your bedroom might be the main reason you're finding it hard to fall asleep. Eliminate all sources of light in your bedroom, for that good night's sleep. You can also try putting on an eye mask to block light that you can't control.
Finally, you can also spice up your bedroom with warm colors and some sweet-smelling scents like lavender, which soothes you to sleep. Also, it's best to look out for any other behaviors that create sleep anxiety and eliminate them from your room and bedtime routine. With the above few tips in mind, getting a good night's sleep becomes easier.
It is one thing to read and another thing to understand what you are reading. Not only do you want to understand, but also remember what you've read. Otherwise, we can safely say that if we're not gaining anything from what we read, then it's a big waste of time.
Whatever you read, there are ways to do so in a more effective manner to help you understand better. Whether you are reading by choice, for an upcoming test, or work-related material, here are a few ways to help you improve your reading skills and retain that information.
Read with a Purpose
Never has there been a shortage of great books. So, someone recommended a great cookbook for you. You start going through it, but your mind is wandering. This doesn't mean the cookbook was an awful recommendation, but it does mean it doesn't suit nor fulfill your current needs or curiosity.
Maybe your purpose is more about launching a business. Maybe you're a busy mom and can't keep office hours, but there's something you can do from home to help bring in more money, so you want information about that. At that point, you won't benefit from a cookbook, but you could gain a lot of insight and find details here on how-to books about working from home. During this unprecedented year, millions have had to make the transition to work from home, and millions more are deciding to do that. Either way, it's not a transition that comes automatically or easily, but reading about it will inform you about what working from home entails.
When you pre-read it primes your brain when it's time to go over the full text. We pre-read by going over the subheadings, for instance, the table of contents, and skimming through some pages. This is especially useful when you have formal types of academic books. Pre-reading is a sort of warm-up exercise for your brain. It prepares your brain for the rest of the information that will come about and allows your brain to be better able to pick the most essential pieces of information you need from your chosen text.
Highlighting essential sentences or paragraphs is extremely helpful for retaining information. The problem, however, with highlighting is that we wind up highlighting way too much. This happens because we tend to highlight before we begin to understand. Before your pages become a neon of colored highlights, make sure that you only highlight what is essential to improve your understanding and not highlight the whole page.
You might think there have been no new ways to read, but even the ancient skill of reading comes up with innovative ways; enter speed reading. The standard slow process shouldn't affect your understanding, but it does kill your enthusiasm. The average adult goes through around 200 to 250 words per minute. A college student can read around 450 words, while a professor averages about 650 words per minute, to mention a few examples. The average speed reader can manage 1,500 words; quite a difference! Of course, the argument arises between quality and quantity. For avid readers, they want both quantity and quality, which leads us to the next point.
Life is too short to expect to gain knowledge from just one type of genre. Some basic outcomes of reading are to expand your mind, perceive situations and events differently, expose yourself to other viewpoints, and more. If you only stick to one author and one type of material, you are missing out on a great opportunity to learn new things.
Having said that, if there's a book you are simply not enjoying, remember that life is also too short to continue reading it. Simply, close it, put it away and maybe give it another go later on, or give it away. There is no shame or guilt in not liking a book; even if it's from a favorite author. It's pretty much clear that you won't gain anything from a book that you don't even enjoy, let alone expect to learn something from it.
If you're able to summarize what you have read, then you have understood. When you summarize, you are bringing up all the major points that enhance your understanding. You can easily do so chapter by chapter.
Take a good look at your life and what's going on in it. Accordingly, you'll choose the material that is much more suitable for your situation and circumstances. When you read a piece of information that you find beneficial, look for a way to apply it to your life. Knowledge for the sake of knowledge isn't all that beneficial. But the application of knowledge from a helpful book is what will help you and make your life more interesting and more meaningful.