Every night you wish everything to be better tomorrow. But somehow, the next morning you start your day waking up as drained as last night. Eight hours of sleep only felt like a snooze. You’re not recharged yet, and now you wonder how to motivate yourself to get through the rest of the day. Does it sound familiar to you? It’s common to feel this way once in a while, especially when you’ve got too much on your plate. But if it happens most of the time, it’s your alarm. It’s no more a mystery that how refreshed you feel when you wake up in the morning determines how well you function in the daytime. Your sleep quality holds a massive role in your physical, mental, and emotional state today. It’s not in how long you sleep, it’s in the quality.
The reasons behind your waking up restless may vary from a poor sleep environment to sleep disorders which lead to sleep-deprived conditions. One thing’s for sure, the consequences should not be shrugged off. A book entitled Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem states that long-term sleep deprivation has been associated with noxious health problems including an increased risk of hypertension, diabetes, obesity, depression, heart attack, and stroke. The good news is you can prevent them from happening by taking notice of these.
Stress levels
Stress opens the door to numerous issues, including sleep deprivation. A Baylor College of Medicine sleep expert, Dr. Annise Wilson, explained that high levels of stress not only make it longer to fall asleep but also interrupt sleep. It makes a cycle where sleep loss increases the stress hormone cortisol, leading to more disrupted sleep. To loosen up after a tough day, Wilson advised you to spend some relaxing moments like meditating, carrying out breathing exercises, having warm baths and yoga, or jotting down your thoughts before bed. However, if nothing seems to work out for your condition, you can make an appointment with your doctor to address if there’s an unidentified sleep disorder. Find out the remedy that suits you best.
Sleep Hygiene
Sleep hygiene is a set of habits and a sleep environment that takes you to a deep sleep mode each night. The Sleep Foundation website shares a handful of tips to improve your sleep hygiene like optimizing your sleep schedule, following a nightly routine, cultivating healthy daily habits including regular exercise, and creating a pleasant bedroom environment to invite yourself to relax and doze off.
Caffeine Intake
Having a cup of coffee or tea to make your day may be irresistible. However, a journal entitled Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed by Drake et al. (2013) reports that 400 mg of caffeine taken 0, 3, or 6 hours before bedtime disrupts sleep significantly. Even at 6 hours, caffeine decreases sleep by more than an hour. Make sure you limit your caffeine consumption, or else it’ll limit your restful moments.
Blue Light Exposure
Whether you urgently need to finish a report or idly scroll through your social media pages, your gadget screen is quite likely the last thing you keep staring at before bed. The screen radiates blue light which blocks melatonin, a hormone that makes you feel sleepy. Thus, exposure to blue light before bed will take you longer to fall asleep. To deal with it, you can follow these tips from the Healthline website, i.e. avoid screen time for 2 or 3 hours prior to bedtime and use blue-blocking glasses or an app that filters blue light during your screen time at night. You don’t want to reduce your sleep quality today and compromise your daytime function tomorrow, do you?
Your Mattress Matters
It has to do with your mattress, especially if stiffness is added to your morning fatigue. Radwan et al (2015) studied the effect of how different mattress designs affect sleep quality in adults. The journal published on the National Library of Medicine website found that a medium-firm mattress is optimal for promoting sleep comfort, quality, and spinal alignment. Furthermore, Jacobson et al. (2009) reported in their study of Changes in Back Pain, Sleep Quality, and Perceived Stress after Introduction of New Bedding Systems shows that research participants reported better sleep quality and fewer aches in the morning after sleeping on a new mattress. Make sure you replace your mattress every 9 or 10 years to maintain your wellness. Sleeping on an old and comfortless one will only lead to trouble sleeping and poor quality restful moments.
Remember to purchase a comfy mattress with not only a good design, but also good quality. With King Koil®️, you achieve both and even more merits in a mattress. Accommodating your need for quality rest, King Koil®️ offers you a great collection of good quality mattress that suits your need. Visit the King Koil®️ website or stores to check out our mattress and bed collections. We’d love to help you find the best mattress for you and your loved ones.
The best quality sleep is yours to enjoy. Make a few adjustments to sleep well and wake up well. When it’s time to face the day, you will be more than ready.
- Listen to our Spotify here (link : https://open.spotify.com/user/314p75ujg4ydpvqcgnyzpnmjivzy?si=72d9ec6403254db9 )
- King Koil Mattress Collection Page on top menu of the page as example King Koil’s Reflex Bed here (link : https://www.kingkoil.id/reflex)
- Download Our brochure here (link : https://kingkoil.id/Brochure2022)
- Click Whatsapp Icon at the bottom right of this page to talk with our Customer Service / click here (link : https://api.whatsapp.com/send/?phone=62818899009&text=Hallo+King+Koil%2C+I+need+information+about...&type=phone_number&app_absent=0)
- Click here to shop Tokopedia Official Store (link :https://www.tokopedia.com/king-koil), King Koil Authorized Boutique Store - Sleep&Co (https://sleepandco.id/mattress/king-koil), and King Koil Authorized Store - AGM (https://www.agmstore.com/home/shop/kingkoil)
