Improve Your Sleep: 6 Tips to Better Sleep
Poor sleep can harm mental and physical health. It can lead to unproductivity and tiredness.
You can not control all the factors that interrupt your sleep at night, but you can adopt healthy habits to help you gain peace while sleeping.
Here are a few tips for better sleep:
Maintain a regular sleep-wake schedule:
It has been reported that those people who have irregular schedules do experience poor sleep. To avoid that, it is essential to go to bed and wake up at a consistent time.
Avoid differencing in sleep schedule more than one hour on weekends.
If you are not able to fall asleep in 20 minutes, get up from the bed and do activities that you find relaxing e.g., Listen to relaxing music, read a book or meditate.
Exercise Daily:
Physical activity creates more adenosine in the brain, and adenosine makes us feel sleepy.
Studies have shown that exercising daily for half an hour can help you sleep faster and better.
It should be part of your daily routine as it improves the quality of your sleep.
Be Careful with Naps:
Avoid taking long naps even on weekends especially late in the day as this will worsen your sleep schedule.
The best time to nap is in the late afternoon or right after having lunch.
Avoid taking naps longer than 15–20 minutes or more than one time in a day.
Increase bright light exposure during daytime:
Spend most of your day in sunlight by opening up windows to natural light.
Drink morning coffee in an open area besides that, try going outside during the work/office breaks.
Minimize blue light exposure during the night:
Make sure your bedroom is dark, and there is no blue light in the room. Tablets, phones, alarm clocks, and laptops emit blue light, and it tricks your mind into thinking that it’s daytime.
Wearing a sleeping eye mask can protect you from bright light and helps in peaceful sleep.
Alcohol, smoking, and caffeine:
Limit the intake of caffeine, nicotine, and alcohol as it contains a drug that energizes physically and mentally. It is recommended to avoid it for at least 4 hours before sleep.
It will worsen your sleep in many ways.
First, it will be challenging for you to fall asleep. Secondly, it can make you a poor sleeper and you will keep waking up at night. Thirdly, you may need to go to the loo for more than usual.
Final Thoughts:
If your sleep schedule does not improve even after trying all the possible lifestyle changes, consult your sleep specialist. Share your routine and drug intake with him.
Follow your doctor’s instructions for the treatment to get better sleep.
