We can’t stress enough on the importance of getting a good night’s rest. It’s good for your physical health, body functions, mental recharge and of course to keep you beautiful with healthy skin. But, despite its benefits and despite wanting to sleep well, there are many of us that can’t seem to get enough quality sleep.
The reasons for this could be many – work pressure, stress, time constraints. While, these are some of the common ones that you probably know, there are some lifestyle habits that may be contributing to your sleep problems. Let’s see what they are and what you can do to help improve the quality of you sleep.
- Dinner or Supper
It is advisable to eat your dinner early, at least 2 hours much before you hit the sack. This time will allow your body to digest the food so that when it’s time for you to sleep, your body is more relaxed as opposed to working on digestion.
- Screen Out
You know it as well as us, using a smart phone or watching the television before bed is not helpful in putting you to sleep. Light from these devices tricks the brain into thinking it is still day and prevents the body in producing the hormone melatonin which helps the body to relax and ready it for sleep.
- Improve your bedroom environment
Studies have shown that the environment of your bedroom can be a great contributor to your sleep, or the lack of it. Clean up the clutter before going to bed, and create the right ambience (using soft lights, music, fragrances, etc.) in your bedroom to make your mind and body more relaxed.
- Exercise and shower
Well, exercise is the best way to get your body in shape, and guess what? It also helps to tire the body enough to crave sleep. But, before you do just that, a nice warm shower is good for blood circulation and also is a stimulant to help clam and rest the body for you to get some deep sleep during the night.
- Say No to Coffee
Coffee makes you stay awake and therefore, having coffee during the day, especially during the latter part of the day might keep you up during the night.
- Avoid napping
At times, you need power naps to get you through the day. However, people with sleep problems should refrain from inconsistent napping during the day time as well as in the evenings. More so, in the evenings after 4 PM.
- Stay in the light during the day
Staying in the presence of bright light during the day keeps your daytime energy at its peak, keeping your circadian rhythm healthy. This ensures that you take less time to fall asleep in the night and also increases your sleep efficiency.
- Set fixed time
Try and make sure that you go to bed and wake up every day around the same time. This forms a natural cycle for your body, automatically urging you to sleep each night when the time comes.
9. Set the right temperature
Your room and body temperature play an important role in the quality of sleep. Therefore, know your temperature preferences and set the room temperature such that you’re most comfortable.
10. Relax your mind
Often, our sleep gets adversely affected when we know we have lots of work pending, or have an important meeting/presentation the next day. Calm your mind from these anxiety-inducing thoughts by deep breathing and meditating. Switch on some soft music to relax your mind. Also, journaling your thoughts and having a clear plan for the next day can release your mind of its anxieties and worries.