Good sleep is important for mental as well for physical health, just like food and exercise. It helps to lessen the stress and make your immune system healthy. Lack of sleep increases the risk of diseases attack, and also it could be a reason for weight gain.
In routine life, you have to managea lot of matters both at home and inthe workplace. Therefore, quality sleep not only beneficial to handle routine matters but also helps to fight with unexpected challenges of life.
In this article, we discuss some useful techniques that are beneficial to get good sleep at night.
- Make A Schedule Of Sleep And Wake Up
Going to sleep and wake at the same time every day is one of the most useful tips for getting quality sleep. It will help you to regulate your body’s internal systemas well as help to achieve the purpose of sleep.
You should choose a time to fall asleep when your body normally gets tired and try to wake up when you feel that you are getting enough sleep. Try to being consistent with this sleeping and waking schedule on weekends also.
- Avoid Long Naps
Nap means a short period of sleep taken during the daytime. Sleeping in the daytime is good for health, but it can affect your routine of sleeping at night time if you practiced taking long naps. If you take a long nap, you feel it hard to sleep on time at night.
It means late evening or extended napping can have a negative impact on night sleep. If you are used to napping during the daytime, make sure that youtake a shortnap for a maximum of half an hour or napin the early afternoon is good.
- Avoid Caffeine and Alcohol
As we all know that caffeine has an ingredient that can keep you awake. If you use caffeine late in the day, it stimulates your nervous system and decreases your quality of sleep.
Caffeine remains in the blood for 6 to 8 hours, so it is better to avoid caffeine (found in chocolates, soft drinks, tea, and coffee) for 4 to 6 hours before going to bed.
Drinking alcohol can bring you to sleep, but after sometime, it will make you wake up later in the night. So avoid using it 3 hours before bedtime.
- Make Bedroom Environment Better
The environment of your bedroom is a key factor for taking a good night’s sleep. Temperature, lights, and noise in the bedroom can affect sleep quality.
The temperature of the bedroom should be slightly cool (between 60 to 70 degrees) for proper sleep. An excessive hot or cold room can disturb your sleep. If the room is notventilated correctly, it can create suffocation. As a result, you remain disturbed all the time.
External noises also createan interruptionin sound sleep.Therefore, the bedroom needs to be free from any type of noise. It is suggested to use earplugs to avoid external noises and take a healthy sleep.
Try to use dim lights in the room if you have a fear of darkness otherwise attempt to sleep in the dark.
- Use Comfortable Pillow And Mattress
Make sure that the pillow and mattress are comfortable enough for proper and painless sleep. Most of the mattresses wear out after eight to ten years of use. Therefore, you should have to change the mattress before it creates pains in the body.
Sleeping on a too firm or too stiff mattress can lead to back pain. Due to which you can’t sleep well at night. Also, avoid using too thick or too thin pillows because it is the prime reason for having neck pain.
It is recommended to use mild thickened mattresses and feather pillow as they provide better support and comfort to back and neck.
- Takea Balanced Dinner
What you eat or drink before going to bed affects your sleep. Eating heavy, spicy, and fatty meals can overload your digestive system and make it difficult to fall asleep. High-sugar, High-carbohydrates, and processed food also interfere with your sleep.
Moreover, eating late at night also affects both the quality of sleep and the digestion of food. Try to have a slightly light dinner and finish it 2 to 3 hours before bedtime.
Drinking water as much as you can during the daytime helps to prevent dehydration. But not to drink any liquid 1 to 2 hours before you sleep to avoid excessive urination at night that disturbs your sleep.
- Keep Your Mind Relaxed
Often you go to bed to sleep, but despite the effort, you are not asleep. If so, just don’t lie down tossing and turning on the bed. Do something relaxing and calming until you feel tired and sleepy.
- Yoga is the best exercise for relaxation of mind before going to bed. The postures of yoga increase your blood circulation.
- If you enjoy reading a book, it will reduce your stress and keep your mind calm.
- Another way to relax your mind is having a glass of warm milk.
Once your eyelids are drooping, it means you are ready to sleep. Go to bed and sleep well.
- Take A Hot Bath
Taking a bath or shower is another remedy to sleep better. Researchers suggest that taking a hot bath 90 minutes before sleep can help people to fall asleep quickly. Because a warm bath makes you relax, and it will decrease the temperature of the body.
During a shower, your body heats up. After a shower, as the water from the body evaporates, it cools down your body and signaling your brain that it is the time to sleep.
If you don’t want to take a full-body shower, then simply soak your feet in hot water. It can also help you to get relaxed.
Hopefully, you like the tips and suggestions we discuss in the above article. The adopting of such techniques helps you to improve the quality of your sleep that is the most important thing for your health.