Sleep is as important as regular exercise and a healthy diet. Not having a good sleep have an adverse effect on the functioning of the brain and hormones. It can also lead to obesity and various other disease risks in both adults and children. Over the past few decades, the quality of disease has decreased. There are many factors that can interfere with a good quality sleep – from work stress to family responsibilities to unexpected challenges, such as illness.
While you cannot control certain factors that interfere with your good sleep, but you can start with these simple following tips that will help you to get better sleep:
Have a sleep schedule and stick to it:
You should have at least eight hours of sleep. Make a sleep schedule and practice to go to bed and get up at the same time every day. These consistent practices will reinforce your body’s sleep-wake cycle. On your weekends and weeknight, try to limit the difference in your schedule to no more than one hour. And, if you do not fall asleep within 20 minutes, do something relaxing like read or listen to soothing music. But, avoid stressful and stimulating activities like doing official work and discussing the emotional issue.
Give attention to what you eat and drink:
Avoid heavy meals before going to bed. Avoid caffeine which is generally found in coffee, tea, chocolate, cola, and some pain relievers, as it can keep you awake. Alcohol is also not good for your sleep. Although alcohol may bring on sleep at that time, at a later stage, it will decrease the quality of sleep in the night. Therefore, it is better to limit the consumption of alcohol and avoid drinking it within three hours of bedtime.
Convert your room into a sleep-inducing environment:
Convert your room into a quiet, dark, cool, and relaxing environment which is ideal for sleeping. Keep the room well ventilated and maintain a cool temperature in the room. Use heavy curtains, blackout shades or an eye mask to block light. Also, try to minimize external noise, light, and artificial light from devices like alarm clocks.
Limit daytime naps and include physical activities in your daily routine
Long daytime naps can interfere with your good night sleep. But if you chose to nap, it is better to keep it short. Regular physical activities can help you to get good sleep. It stimulates the body to secrete the stress hormone and helps in activating the alerting mechanism in the brain. However, avoid doing physical activities close to bedtime.
Before bedtime, try to resolve your worries and jot down those things which are going on in your mind and set it aside for tomorrow. Try to manage your stress and start meditating, as it might help in easing your anxiety level.
Getting quality is the best thing which you can do for your body. Start with these simple tips and try to include it in your daily routine. And, if you stick with them, your chances of getting good sleep increases.