How can I improve my sleep quality?
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To improve your sleep quality, consider the following tips outlined by and guests on the :
- Temperature Control: Ensure your sleeping environment has a temperature that helps you fall asleep and wake up refreshed. Lowering the core body temperature by 1-3 degrees is beneficial for sleep, and some products or smart mattress covers can help manage this 1 2.
- Analyzing Sleep Patterns: Wearables may not be accurate enough, but understanding how you're sleeping and identifying potential biological or environmental disruptions can be useful. For example, washing sheets regularly and keeping pets out can reduce allergens 3.
- Resistance Exercise: Engaging in resistance exercise increases slow wave sleep percentage, which is crucial for motor learning and memory consolidation. It does not have to be done close to bedtime 4.
- Cognitive Behavioral Therapy for Sleep Hygiene: Regular bedtime and wake-up times, avoiding screens before bedtime, relaxing activities, and considering a warm bath for better sleep are important 5.
- Wind-Down Routine: Establish a routine before bedtime, like light stretching or meditation, to ease into sleep. Avoid screens and sudden stops in activity before sleep 6.
- Suitable Sleeping Surface: Matching your mattress to your body type and sleep preferences can significantly improve sleep, focus, and alertness 7.
It's important to remember that these are suggestions and individual results may vary. It's often beneficial to try a combination of approaches and consult healthcare providers if sleep issues persist.
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