Getting a full night’s sleep isn’t just beneficial to our energy levels the next day. Poor snoozing habits can lead to long-term effects on health, mood and productivity. Here are some methods for getting better quality sleep.

Take a hot shower
Standing under or soaking in hot water has a therapeutic effect, helping to relax our muscles and sooth aches in our joints. Getting a hot shower also causes your body’s core temperature to rise, then drop after you finish. This sends a signal to the body that it’s time to rest. Thus, it is best to shower or take a bath about 90 minutes before your regular bedtime.

Get a hot shower at the temperature you want with an instant water heater. Look for one that has multiple spray pattern showerhead which lets you control the pressure and flow of water for better relaxation.

Sleep in a cool room
The temperature of the room can affect how well and how long you snooze. Body temperature tends go down when resting, although the ideal point varies from person to person. When the environment is too hot or even too cold, the body’s internal thermostat struggles to achieve its optimal temperature.

A room that is too hot is more likely to cause insomnia, so using an air-conditioner can help regulate and lower the temperature in the area.

Getting a good air conditioner not only helps regulate room temperature, but provides better air quality, too. Many air-conditioners now come with high-efficiency bio HEPA filters and active plasma filtration which also ensures allergens, bacteria and other particles are removed from the air.

Develop your sleep ‘hygiene’
Maintaining good sleep ‘hygiene’ isn’t just about keeping your bedding or surroundings clean. It’s about developing good sleeping habits such as ensuring the bedroom lights are kept dim and cool before sleeping and resisting the urge to stay on the computer or watch TV during this period. The light emitted from these devices send signals to the body that it’s daytime, disrupting its internal clock. Develop a regular sleeping schedule. Sleeping and waking up at different times is bound to confuse the body.

Keep your bed for sleeping
Try not to work or study on your bed, as we may end up associating the stress of work or study with the bedroom and make us less alert when we’re working.

If you’ve had a long, stressful day and worrying is keeping you up, it may be better to get out of bed and try to be productive. Try to deal with any issues in a positive way, such as making a to-do list, then attempt to sleep again when you’re ready.

Elizabeth Png is the brand and consumer communications director for Electrolux Vietnam. She can be contacted at elizabeth.png-reade@electrolux.com