A good night’s sleep is essential for one’s good health. Just like good nutrition and an exercise regime, good quality of sleep is very important. Poor sleep habits lead to health problems, hormonal imbalance, and a lousy mood. Also, it increases the risk of obesity. On the contrary, good sleep can lead to glowing skin, a healthy body, and a better brain function. It helps us to control our appetite and makes us feel less hungry. However, many people nowadays are victims of poor sleep habits. If you feel that you cannot sleep easily at night, or if you are a light sleeper, worry no more – we are here to help you!
If you feel that your sleep routine is messing up your health and making you feel low, then we have compiled a list of some very useful tips to help you sleep better. Always remember that the quality of your sleep is directly related to your health. So sleep better to feel better!
Get your sleep cycle in sync
Try going to bed and getting up at the same time every day. Setting your body’s clock to a routine will help you sleep on time. The body gets used to the way it functions daily. So set your internal clock to a time on which you can easily fall asleep every day as a routine. The best way to do that would be to pick a time when you are really tired so that you don’t waste your time turning over in bed. If you sleep enough that your body is no longer tired, then you will wake up at the same time every day. However, remember that setting a routine takes time, so try doing this for almost a week before giving up.
Try smart napping
Napping is a very good way to catch up on some lost sleep. However, people tend to have a love-hate relationship with the nap. While some sleepers wake up from a nap feeling fresh as a cucumber, others feel as sleepy as a patient on anesthesia.
Napping can be beneficial if you are smart about it. You know your body. If you feel napping makes you stay up late, then we suggest you avoid it as much as you can. But if it makes you fresh, then please do nap by all means.
Another thing to keep in mind is your nap time. If you nap in the afternoon, then it is good. But if you decide to nap post meals, then it is not good for your health. Meals tend to make us feel drowsy. To avoid that, do something productive so that you don’t think about sleeping too much.
Control your body’s exposure to light
Try keeping your body’s internal clock in check by controlling it with light exposure. It is usually recommended to expose the body to bright light during the day. Natural sunlight keeps your body’s circadian rhythm in motion, and that helps you to be more productive during the day. It has a positive effect on your brain and your health. It also keeps the hormones in check.
Similarly, you should try to avoid blue lights in the evening. Just as bright lights have a positive effect on your health during the day, too much light exposure during the evening or night time has an opposite effect. This can mess up your sleep hormones, causing sleep inefficiency. Blue light tricks your body into thinking that it is day time.
To summarize, smart light exposure can help you sleep better.
Say bye-bye to distractions
Use your bedroom for sleep and sleep only. Try to avoid doing other activities in your bedroom, as this can hinder your sleep process. Additionally, eliminating sensory lights from your bedroom would help you sleep better. For example, if you have a habit of checking your phone during the night, you must have noticed that it becomes very hard to sleep again.
Mattress Is Important
Yes, you can sleep on an old and uncomfortable mattress, but of course you’re not going to feel as rested as you normally would when sleeping on a high quality mattress. If you can afford it, think about an upgrade. This is especially important if you suffer from back pain.
Routine is not only for kids
When we were kids, our mums used to set a proper routine for us. That included sleeping, eating, playing, and other things at a specific time. You need to make one of those things for yourself as an adult too.
Night routine can include setting up for the next morning, reading, or taking a relaxing bath. A morning routine can include exercising, watering your plants, having a healthy breakfast, etc. Try making one of these habits and stick to them for at least a week to get a hold of it. Having a proper routine helps your body fall in a loop and sleep after a long (sometimes stressful) day.
Avoid late-night caffeine
This topic has been discussed way too many times. Many people believe in avoiding caffeine religiously, while others are not even sure if this helps. However, the truth is that this depends entirely on your body. Test how your body reacts to caffeine and then decide for yourself accordingly.