Getting a good night’s sleep is a challenge these days. Erratic lifestyles, hectic schedules, and increasing physical and mental stress are significantly affecting the quality of sleep. According to researchers, lack of sleep can have immediate adverse effects on your overall health like the hormones, brain function, or workout intensity. Poor sleep can also increase the risk of diseases and lead to weight gain.
Although it may be difficult to change your schedules or reduce the work stress, a few modifications in your lifestyle can make a big difference. We have some proven tips that can help you sleep better at night.
Go to bed early to sleep faster
If you want to sleep at 11 pm and you go to bed at 10:55 pm, you won’t be able to go to sleep mode in 5 minutes. Unwinding at least 30 minutes before sleep (60 minutes is even better!) like keeping your phone away or switching off the television will help you relax and slowly shift you from active mode to sleep mode.
Watch what you eat and drink
While you should not go to bed hungry, you also should not be over stuffed causing discomfort. Make sure that you eat your dinner a couple of hours before you go to bed, and it should be a light meal. Avoid over consumption of caffeine like coffee, alcohol or nicotine that can also affect your sleep pattern with stimulating effects.
Create a relaxing environment
Your bedroom should be made up in such a way that it imparts a calm and relaxing environment that helps induce quality sleep. A cool, dark, and silent room along with a nicely arranged room perhaps with French provincial furniture, is perfect for good sleep, so make sure that you switch off the lights and phones, use suitable room shades that prevent any outside light, a fan, or an air conditioner to ensure deep sleep.
Increased day light exposure
Studies suggest that increased bright light, especially during the day, makes way for a healthy circadian rhythm. While this brings a great boost in the day time energy, it also helps induce a great night sleep with increased duration. Bright light exposure can help improve sleep pattern in patients suffering from insomnia and among the elderly.
Follow a fixed sleep schedule
Make sure that your sleep time is not more than eight hours a day with a minimum of seven hours a day for an adult. Maintain your sleep time and duration by going to bed and getting up at a fixed time.
Avoid taking longer naps during the daytime as it upsets the body clock and that will have a direct impact on your night sleep. Instead, taking shorter naps (power naps) limited to max 30 minutes is great to improve daytime brain function.
Exercise and keep off stress
Follow a regular exercise regime of minimum 45 minutes or any physical activity that can help induce a good night’s sleep. Indulge in something relaxing like reading or listening to music at bedtime to keep any work-related stress or personal worries at bay.
It’s important to maintain a healthy sleep schedule and induce a relaxing environment to promote quality sleep. Follow these tips and you would never complain of a sleepless night again.