Are you struggling to get the right amount of sleep to keep your mind and body running smoothly?
That can be hard considering the long to-do list waiting for you to complete within 24 hours. Despite how demanding our jobs and businesses tend to eat up the time we’re supposed to rest, it’s still vital to rest.
Our bodies need a lot of good high-quality sleep to keep to function properly and remain sane. It doesn’t only rebuild muscle, regulates metabolism and keeps you focused and also an integral part of the learning process. Here are a few tips by dr. aditya dubey sleep specialist to help you help improve the quality of your sleep.
Developing healthy sleep habits can have a significant impact on your life; therefore, you must put efforts to have good sleep hygiene. Apply the following tips regularly to have a quality sleep experience.
Some amazing Ways To Improve Your Sleep
The first thing you should do is set a sleeping schedule; you will follow every day, including weekends. This schedule should include the bedtime and wake up time, and your body will adapt to it. Generally, a plan helps to regulate your body clock, i.e. when to sleep and wake up.
Try To Relax Before Bedtime
Relaxing before falling asleep is also known as practising the bedtime ritual. Find a relaxing activity to incorporate into your routine every day before bedtime. The exercise should be conducted in dim light and try not to let another action intervene.
Always separate your nap time from things that can trigger excitement or anxiety as such emotions could deprive you the chance to experience sound sleep and make you stay up all night.
Avoid Afternoon Naps
If you are a light sleeper and always have trouble sleeping make sure you avoid taking a nap at noon. A daytime nap may help you get through the day but will keep you awake during bedtime.
Daily Physical Exercises
Exercising vigorously daily is the best way to prepare your body for some quality sleep. However, it’s not necessary to have a heavy workout every day; light exercises are effective as well.
Don’t work yourself off at the expense of your sleep.
Redesign Your Bedroom
The environment plays a vital role in relaxing our minds so you should figure out the conditions that facilitate your sleep. Design your bedroom and include things that relax your mind. In other words, make your bedroom cool somewhere between 60 to 67 degrees.
Also, make sure your bedroom is free from noises that can disturb your sleep and away from bright light. When it comes to keeping your room noiseless and free from distractions, try not to sleep with a person who snores.
Lastly, use earplugs, blackout curtains, eyeshades, humidifiers and other devices, if they work for you.
Sleep On A Comfortable Mattress And Pillow
Buy a supportive and comfortable mattress that reduces body tension and promotes quality sleep. Sleeping on the one that has exceeded its life expectancy will only make it harder for you to sleep.
So make efforts to have an attractive and comfy mattress that invites you to rest. The mattress must be free from allergens and have thermic features for regulating heat.
Avoid Substance Abuse And Heavy Evening Meals
Things such as alcohol, drugs and cigarettes may affect how you sleep. Also, taking heavy and spicy meals in the evening leads to indigestion which results in discomfort.
All of these are disruptive to one’s sleep; therefore, should be avoided by any means necessary. Take light meals such as snacks in not less than 45 minutes before bedtime.
Also try to change your diet and eat foods that can help you sleep, such as whole grains, honey, tea, nuts, bananas, almonds and more.
When you get back from a busy and stressful day, don’t rush into sleeping, try to find a calming activity that will free your mind and body from stress and tension.
It’s best not to use an electronic device, and the type of light emitted from the screen could activate your brain. Therefore it is recommended not to use electronic devices such as the laptop or smartphone a short time before bedtime.
If you are having a hard time falling asleep, go to another room and perform another activity until you become tired. Try as much as you can to remove computers, TV, work materials and mobile phone away from your sleeping environment. Your bed should only be useful during sleep and other relaxing activities such as intercourse.
If insomnia persists, make sure you see a doctor or seek any other professional help. It might be an indicator of a bigger problem than just not being able to sleep, therefore making an early diagnosis will prevent future complications.