A rested mind is more productive than a tired one. Health practitioners and experts agree that it is not just the quantity of sleep that is important, but also the quality of sleep that one gets. It comes to nothing if one is in bed by ten and is tossing and turning around till the wee hours of the morning.

A good night’s sleep does wonders for mental and emotional well-being, improves focus, keeps one energised, and increases productivity at the workplace.  If you suffer from insomnia, find out ways to improve your sleep.

Apart from taking steps for a good night’s sleep , check your mattress, pillow and comforter. Ever tried snoozing on a lumpy mattress or pillow? No wonder sleep evades you. Fresh and clean bedroom laundry also help. Your comforter or quilt should also be the best you can buy.  Choose from a large variety as to which one fits your bed and budget. According to foam nights, the white goose down comforter is the best your money can buy.

1. Turn Lights and Phone Off

Create a sleep zone in your bedroom. This is sacred space. Harsh lights dramatically affect sleep so turn down the lights in your bedroom low and make your room cosy. If possible, ban television sets and mobile phones from your bedroom. The backlit display of cellular phones affects sleep pattern. If you are worried about sleep, turn your phone off or to low power and adjust the lighting and do not watch television right before sleeping time. These precautions help you fall asleep faster.

2. Give Sleep Your Full Support

Your pillows and mattress should give you full support and comfort. This not only helps you sleep easier, but also makes you wake up to a fresher, more rejuvenated you without back, head, and neck aches. Mattresses have a longer life and can be used for many years, but make it a rule to change pillows every year.

3. Limit Your Intake of Caffeine

The effects of caffeine last for several hours. It stimulates the nervous system and this is why most doctors advise you to avoid having your cup of tea or coffee after lunch hours. One of the most potent drugs known to man, caffeine makes you alert and should be avoided at all costs if you want a good night’s sleep.

4. Get Energetic

Physical activity promotes good sleep and helps you fall asleep faster. A word of caution though: choose mornings and afternoons as your workout times as exercising close to bed time makes you too energised and you may have problem falling asleep.

5. Maintain a Sleep Cycle

Go to bed and wake up at a scheduled time every day. A consistent sleep time table makes your body used to a certain sleep-wake pattern. After a certain time, you start feeling drowsy by the scheduled hour and feel freshened up when you wake at the timed hour.

6. Say No to Naps

If you are like the many who need to cat nap during the day, this may come as bad news. Naps have been proved to interfere with full-fledged sleep. Though they are important for a boost of energy and to renew alertness, naps send a signal to the brain that the body has had enough rest and sleep. Avoid long napping especially if you are suffering from insomnia.

Do not panic and try too hard to sleep at the first signs of sleeplessness. Remember, most times, the more you chase sleep, the more it evades you. Relax, calm yourself and follow the above steps and in no time your body will adjust to the new schedule you have planned.