It is so pleasing yet enviable to look at people who fall asleep as soon as they get into bed and easily complete their required 7-9 hours of sleep. For others, however, a good night’s sleep is not so easy to achieve. It takes an overall healthy lifestyle and strict adherence to sleep routines to be able to consistently have good sleep quality. We shall therefore be looking at some of the most effective tips related to sleep habits that help us understand how to sleep better day in and day out.
1. Follow a sleep schedule
A systematic sleep schedule is arguably the most important step towards achieving good sleep health. Set a bedtime routine that is practical enough to be followed, especially when you count the weekends and holidays. Going to sleep every day at the same time helps your mind adjust to bedtime and makes it easier to fall asleep. For those of our readers who are wondering how to fix the sleep schedule, consider setting alarms not just for waking up but also for going to sleep so that you do receive the full 8 hours of uninterrupted sleep.
2. Don’t forget to exercise
Another key habit seen among people with good sleep health is a regular work-out routine. It, therefore, becomes important that you perform any kind of exercise that helps you sleep better such as cardio or strength even if it is for as little as 30 minutes a day. Activities such as jogging, brisk walking, cycling, swimming, etc., when done in the earlier part of the day help regulate the sleep hormones and the circadian rhythm due to the exposure to sunlight.
3. Keep yourself away from stress
According to thesafeparent.com, stress and anxiety are some of the leading causes of sleep disorders like insomnia, which is found in about 25% of Americans. Remember to practice a bedtime ritual before retiring to bed every night to help your mind unwind naturally and prepare for the sleep ahead. Bedtime rituals like taking a hot shower, reading a book, listening to light music, doing yoga, maintaining a journal, etc., are some of the best activities that you can take up before sleeping.
4. Stay away from caffeine and alcohol
Your morning coffee might be that one thing that boosts your alertness and increases your energy levels. However, caffeinated drinks in the latter half of the day can stimulate your body beyond what you need and make it harder for you to fall asleep. It is, therefore, preferable to replace your cup of coffee with a form of herbal drink that is not only free from caffeine but also contains various benefits that improve sleep quality. You should also try to abstain from drinking alcohol too close to your bedtime as this can disrupt the later part of your sleep even if it makes it easier to fall asleep.
5. Reserve your bed for sleep only
With the rising trend of working from home and houses with limited space, this is probably one of the toughest steps that you have to stick strictly to. Keep your bed reserved exclusively for the act of sleeping. This means that activities such as eating, sitting, working, playing games, etc., have to be kept away from the bed. Some experts even go to the extent of saying that people having trouble with their sleep should sleep alone in their beds. Sleeping in different bedrooms is one of those taboo things that can at times help improve your relationship.
6. Get yourself a good mattress
If maintaining a strict bedtime routine and working out every day is tough for you, you are going to love this particular step because it does not involve a long-term commitment. Just pick a mattress that is comfortable and firm enough to support your back and be done with your old one. Sleeping in a worn-out mattress is not just a terrible experience for your night’s sleep but is also bad for the joints in your body. To find various mattresses according to the type of sleeper and different sleep patterns, you can check details on InsideBedroom.com.
7. Include sleep-inducing food in your diet
Try to pack your diet with foods and drinks that are rich in nutrients such as manganese, magnesium, vitamin B6, tryptophan amino acid, omega-3 fats, melatonin, etc., such as bananas, kiwis, almonds, fatty fish, yogurt, and tart cherries among others. Melatonin you can use in the form of a supplement, and one of the good choices can be MidNite.You should similarly try to avoid taking food items that can make it harder for you to sleep properly before going to bed such as those rich in oil and fat like fries and doughnuts and food containing caffeine such as dark chocolate.
8. Establish the perfect bedroom environment
Once you are done fixing all your lifestyle habits for the optimum sleeping experience, you should go ahead and check if your bedroom environment is best suited for a good night’s sleep. Pick blinds and curtains for your room that block any external noise or light. Make sure that the room is neither so hot that you wake up sweating nor is it so cold that you get the chills. Invest in bedding that is soft yet breathable such as those made of silk or cotton.
Poor sleep hygiene is associated with a multitude of different health problems such as heart risks, obesity, anxiety and stress, diabetes, and loss of memory. You should therefore never hesitate to open up about your sleep deprivation problem to your friends, family, and doctor. We hope that by following the handy tips we mentioned above, you will be able to achieve the right quality and quantity of sleep.