A good night’s sleep is a precious part of life that we love and need. Getting a good night’s sleep is as important to your health as breathing. If you have had a good sleep at night, nothing feels better than a good night’s sleep. Getting sufficient and good sleep at night plays a vital role in your health, mental and physical performance etc. A one-time restless night is not a massive problem, but the effects of prolonged lack of sleep can be much more serious. A poor night’s sleep can also affect the next day. A bad sleep can negatively impact your mood, concentration, thinking ability, emotional balance, and health. For this reason, getting a good sleep at night is one of the most important things you can do to improve your health.
Sometimes it is not surprising to have a poor sleep at night. Work stress, family responsibilities, busy schedules, anxiety, and technology can be some of the factors that hinder a good night’s sleep. However, it may be impossible for you to control these factors. But you can definitely embrace habits that promote better sleep. Whether you have trouble falling asleep when you go to bed or have trouble getting back to sleep when you wake up in the middle of the night, the solution often implies in adopting some good habits. Through this article, we have given you some tips that can help you get a better sleep.
1. Create a good sleep environment
A good environment is most important for a good sleep at night. So always keep your room clean and try to make your bed comfortable. Light often confuses your brain, so keep the lights very low in the room while sleeping, as darkness is an effective element for sleep.
2. Sending good night wishes
Although adding good night wishes to your bedtime routine may seem like a simple way to do, but it stimulates a meaningful bond and can create lasting memories with people. When you send beautiful good night images, quotes and messages to people before going to sleep, it is natural to receive good night wishes in return, which gives you an extra touch of happiness and also helps in getting a good sleep.
3. Follow the prescribed sleep schedule
A healthy and recommended amount of sleep is at least seven hours, but some people may take a little extra time to fall asleep even after going to bed. So do not spend more than eight hours in bed for sleep. Make it a habit to sleep and wake up at the same time every day even if it’s Sunday. Making a regular time strengthens your body’s sleep-wake cycle.
4. Avoid or reduce daytime naps
Although napping is a good way to compensate for lost sleep and taking a long nap during the day feels comfortable and pleasant also, but it can have a negative impact on your good sleep at night. So try to ban irregular or long naps during the day.
5. Manage or deal with stress & worries
Let us tell you that there is a deep connection between sleep and stress. On the one hand, experiencing stress and worries can affect your sleep, while on the other hand, a good sleep can help reduce your stress levels. So, generalize your worries or share them with your loved one before sleeping.
6. Exercise regularly but not before bed
Regular daytime exercise activity stimulates better sleep, but exercising too close to bedtime can also interfere with sleep. Relaxing and low-impact exercises like yoga in the evening can be effective in better sleep. Yoga helps calm the body, slow the breath, focus on the present and prepare for sleeping better.
7. Pay attention to your eat & drink
Your eating habits play a big role in better sleep at night, especially in the hours before bedtime. In particular, avoid eating heavy or large meals before bedtime. Eating late at night and drinking large amounts of fluids before bedtime negatively affects sleep at night. Consider eating dinner at least a few hours before bedtime. If you eat late, limit your portion size and decide to eat only small meals.
8. Don’t smoke or drink alcohol
Avoid consumption of intoxicants also. While alcohol may help you relax from a day’s fatigue, but it can disrupt sleep later at night. Smoking or drinking alcohol at night has a negative effect on your sleep and hormone levels. These increase your chances of waking up at night when their effects end. So avoid drinking alcohol and smoking right before bedtime.
9. Don’t spend time looking at the clock
Checking the time repeatedly can only make you worry that you won’t be able to sleep. If possible, keep the clock out of your bedroom or place it in a way that it is not easy to see the time pass. Avoid using various electronic devices other than a clock to check the time.
10. Relax and clear your mind in the evening
Using relaxation techniques improves the quality of sleep at night. This includes sitting with your loved ones before going to bed, talking to them, watching funny movies with them, watching any old family videos, listening to favorite music and dancing etc. Apart from this, you can also try different methods like reading books, taking a bath with lukewarm water etc.