We often don’t think sleep is as important as exercise or a healthy diet, but poor sleep can affect your mood and how your brain functions throughout the day. Lack of sleep can lead to excessive weight gain and increased chances of getting diseases.
So if you want to lead a healthier lifestyle, a good night’s sleep can have the most positive impact just by following these tips to get better sleep!
1. Create the ideal sleeping room for you
The best place to sleep are dark, cool, and quiet rooms. Using shades and earplugs can help make your environment more comfortable for sleeping.
2. Limit your exposure to blue light at night
While exposure to light during the day has benefits, it has the opposite effect at night. Blue light emitted by smartphones, computers, and TV trick your brain into thinking it’s still daytime. Melatonin production is also reduced, which relaxes you to a deep sleep.
Avoiding screen time an hour before bed and installing apps that block blue light on your phone or computer can reduce blue light exposure.
3. Take a bath before going to bed
A shower is a common method to sleep comfortably. People – especially adults – fall asleep faster after taking a bath. If you’re not up for a bath at night, even just a dip of your feet in warm water can help you get into sleep relaxation.
4. Try to get a consistent sleep schedule
People who have irregular sleeping patterns and go to bed late usually have poor sleep.
Your body clock naturally follows a fixed time of sleep and wake cycles, and being consistent with both can improve your sleep quality.
If you ever find yourself lying in bed for 20 minutes with no signs of sleep, don’t force yourself. Do something relaxing like listening to music or reading books and go to bed once you’re feeling tired.
5. Nap less often during the day
Ever found yourself having a long nap? Turns out that sleeping in the daytime can confuse your body clock, making it harder to sleep at night.
Try to limit your naps to 30 minutes at most, enough to help your brain function throughout the day.
6. Avoid eating late at night
A large meal within a few hours before going to bed can lead to poor sleep. Vices like smoking, caffeine, and alcohol intake should be monitored as well. Their effects take hours to wear off and can affect sleep quality.
7. Practice relaxation techniques
Many use a routine before going to sleep to help them relax and improve sleep quality. These routines include listening to relaxing music, meditation, book reading, and even just breathing.
You don’t have to do all of them; try any and see which one works the best for you.
Follow these tips to sleep better at night
Most of us have difficulty sleeping, but making small adjustments to our daily lives can have a positive impact on our sleep quality and overall health. In any case, if none of the above works for you, we recommend visiting your doctor to identify and treat problems that may affect your sleep.