Sleeping well specifically influences your mental and physical well-being. It is just as important as a regular workout and a healthy diet. A lack of sleep on the other hand means draining your mental abilities and putting your health at serious risk.
When you already have the habit of falling short of resting at night, well, it’s not the end of the world. You might think it is difficult to change your sleeping issues but it’s not. You can simply start with these tips:
- Create a relaxing ambiance
Create a mood suitable for sleeping. Make your bedroom comfortable, dark, quiet with a relaxing temperature – not too cold or too warm. Try not to use any light-emitting screens just before dozing time. You might have difficulty sleeping with light exposure.
You can also try relaxing activities before bedtime like listening to soothing music or sound or simply taking a bath to promote better sleep.
- Decide and stick to your schedule
You make a schedule that you can stick to. Going to sleep at the same time daily may help your body create a habit that aids better sleep.
Set aside at least 7-8 hours of sleep to get the optimum health benefits your body deserves.
- Be mindful of what you eat and drink
Avoid going to bed hungry or full. Specifically, heavy meals are not advisable before bedtime. Sleep may be disrupted because of discomforts. A moderate snack may be okay.
Keep away from caffeine and alcohol late in the day too. The energizing effects of nicotine and caffeine take hours to subside and may influence the quality of your sleep.
- Do a regular exercise
Getting regular exercise can stimulate better sleep, but not within 2-3 hours before bedtime.
- Control daytime naps
Naps during the day can improve many things like increase alertness, boost creativity, reduce stress, & more. However, taking longer naps will disrupt your sleep at night. Spending not more than 30 minutes nap a day is just enough for your nighttime sleep routine to be perfectly fine.