Have you been groggy at work even though you’ve been sleeping 7-9 hours each night? It may be time to take a look at your sleep quality, which is just as important as how much snooze. To give your sleep quality a boost, try these 7 tips we found on Savvy Sugar for deeper, more refreshing shut-eye:
1. Make your 2 o’clock cup of coffee your last: It takes the average person 5-7 hours to get rid of half of their caffeine intake and 8-10 hours for 75% of the amount to leave their system.
2. Do your favorite nighttime activities in the morning: If you enjoy reading thrillers, scrolling through Instagram or love to binge on Netflix TV shows, try moving those exciting activities to your morning routine. You’ll look forward to going to bed and waking up to what you love to do.
3. Wash your sheets: Fresh sheets always have a way of rocking you to sleep. Change your sheets often to increase your sleep quality.
4. Try taking a caffeine nap: Immediately after drinking a cup of coffee, take a quick 15 minute snooze for the ultimate power nap. Research has shown that it caffeine takes about 15 minutes to feel the effects of caffeine, and that combining it with a nap is more effective than caffeine or a nap alone.
5. Protect yourself from artificial and blue light: Blue light slows the production of melatonin, the hormone that makes you sleepy. If you have to use electronics at night, use F.lux to automatically have your computer screen’s lighting adjust to the time of day or invest blue-blocking sunglasses.
6. Try breath right strips: If you haven’t been feeling refreshed in the mornings, your sleep quality may be taking a hit due to your breathing. To open up nasal passages, try breath right strips for a quick fix. For other solutions to snoring, click here!
7. Wear socks to bed: A cool room between 65-72 degrees Fahrenheit is essential for great sleep. However, all of that cold air can cause your feet to get too cold, constricting your blood vessels and making it hard to fall asleep.
Taking a good look at your sleep habits every now and then is a great way to stay up to date with what your body needs. Keep a sleep diary to keep track of your daily habits to evaluate where you can make changes to boost your snooze!