Tips and tricks to improve your sleep quality


Sleep is the time where you can heal and recover your body, but it can also be the time where you cause neck and back pain if you’re not careful. In this article, we will discuss a few tips and tricks to improve your sleep quality including devices and daily habits that have been proven to work. 

Schedule your sleep:

If you’re looking to optimize your sleep, then you should definitely start working on setting a time when you sleep and wake up every single day rather than sleeping whenever you feel like it. This trick will help your body automatically feel sleepy when it’s time by working in with the circadian rhythm that naturally dictates your energy levels. In addition to that, this trick helps you set a night and morning routine so you don’t waste any time. 

Workout in the morning:

Working out is a great thing to do for your body and it is best done in the morning if you’re looking to have the best sleep at night. By releasing hormones and raising your energy levels in the morning, your body will slowly but surely feel the need to sleep as the night approaches, and by the time you’re ready for bed, you can doze off at the drop of a hat. 

Massage your neck and shoulders:

One of the best ways to improve your sleep is to massage your neck an hour or so before going to bed, this will ensure that your muscles are relaxed and you don’t have any tightness. You can use something like a myofascial massage, but you can also go for a massager that does all the work for you while you work or watch your favorite TV show. 

Avoid eating before you sleep:

One of the worst things you can do before you sleep is to eat a big meal right before bed. This is a terrible idea and it might make you feel sleepy, but it’s not good for your body. The body after eating spends a lot of energy metabolizing food into ATP, but if you sleep during this time, you’ll have a lot of discomfort at night including sweating. 

Blank out the room:

The best way to improve your sleep is to remove all light and distractions from your room, even those little creaks that show light, and your phone can alter your sleep. We operate on the circadian rhythm and the way our bodies know that it’s time to sleep is when there isn’t much light. But if you have a lot of lights while you sleep, you’re confusing your body which might prevent you from getting into REM sleep (Rapid Eye Movement). 

Avoid caffeine and stimulate 8 hours before bed:

Caffeine is great for waking you up and giving you a jolt of energy, but it’s terrible for your sleep. We know that people are reasonable enough not to drink coffee before sleeping, but the problem is that the half-life of caffeine is longer than you think and it’s best to cut it out 8 hours before you sleep. 

Optimize bedroom temperature:

One of the things people don’t often talk about is the bedroom temperature and sleep, if your room is hot while you sleep, you might wake up more often or have a hard time to sleep. It’s best if you set the room temperature to where it’s quite chilly to the point that you need a blanket. This is why winter nights are the best. 

Sleep on a cervical pillow:

Cervical pillows have come and really changed the way people sleep forever. You have to know that when you sleep, you really don’t know where your head is going. If you sleep in a bad position at night, it’ll give you a lot of headaches and tightness in the morning. But with the cervical pillow, all these issues are easy to fix. Cervical pillows allow your neck to stay in the most optimal position while you sleep which is why they are recommended in our sleep. They’re perfect for side, back, or stomach sleepers and on any side you want. 


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