Be it the need to exercise regularly, maintaining a healthy diet, taking care of your oral hygiene or ensuring a good night sleep, each and every aspect of your lifestyle is equally important when it comes to improving the quality of life.
People often complain about not being productive at the day as they were not able to sleep soundly at night, and it’ absolutely normal. Your body can’t be productive if it doesn’t get the much-required rest during the night. It directly impacts the quality of life.
Here are our top 5 tips to develop healthy sleeping habits:
Don’t just create a schedule but stick to it:
The first step towards ensuring a better sleep at night involves creating a balanced schedule for both sleeping and wake up time. Sleeping and waking up at the same time regularly makes it a part of our brain’ routine activities. To help your body form this routine you can take help of some mind relaxing activities like listening to calming music, taking a bath before bed etc. that will help you fell asleep at night and with time it will become a part of your daily routine.
Additionally, you need to ensure that you follow the same routine even on the weekends and other off-routine days, to ensure that your sleep-wake cycle is not disturbed.
Create a “sleep-friendly” environment:
The environment of the room or the place where you intend to sleep matters a lot. In other words, you need your room’ environment to be conducive to sleep. You need to avoid any possible sources that could disturb your sleep. Some basic areas that you must address:
- You need to avoid possible sources of noise like television.
- Ensure that the temperature of the room is suitable for sleep.
- Try to cover the possible source of light that might disturb your sleep.
- Block the view of your alarm clock to avoid disturbing yourself in the nights by seeing time again and again.
- Power down your mobile phone and other electronic gadgets at night.
Take a note of what you consume:
The food that you consume throughout the day, especially before the bedtime affects your sleep. You need to avoid eating heavy meals before going to bed. Rather you can opt for carbohydrate-rich food items that can increase the serotonin production and in turn relax your mind for a better night sleep. Additionally, you need to avoid too much intake of caffeine or carbonated drinks throughout the day as they act as stimulants for keeping you awake. You need to ditch any possible amount of caffeine at least 4 hours before going to bed.
Control your day naps:
The best way to relax your body is to sleep at night, but sometimes the tiring routine and lifestyle may demand a body snooze time in the day. You need to control and possibly limit these naps to as short as possible. A 20-minute nap is sufficient to refresh your body. Additionally, you can opt for some mind refreshing activities like a walk or a game to ditch that snooze time.
Stress and sleep don’t go hand in hand:
This is the last but perhaps the most important tip that you might need to consider to ensure a better night sleep. Your daily concerns, worries, and stress can majorly disturb your sleep cycle. To increase the quality of sleep and improve your overall health you need to incorporate some stress management activities like exercising, meditation and yoga in your daily routine.
Try incorporating these tips into your lifestyle to improve the quality of your night sleep. This would help you wake up refreshed and ready to battle the tiresome and grueling routine activities of your day with a more productive approach.