improve sleep quality. Sleep is vital for good physical health, emotional well-being, and quality of life. But for many people, a good night’s sleep remains out of reach. It’s possible that you’re logging those hours but still waking up groggy, under rested or sluggish. That’s because sleep quality is as critical as sleep quantity.
So here are ten proven, science-based methods to help you get a better night’s sleep – all, natural way
Maintain a Regular Sleep Pattern
Sleeping and waking up at the same time every day, including the weekends, can help regulate your body’s internal clock. The regularity helps contribute to a healthy circadian rhythm, ultimately making it easier to fall asleep at night and wake feeling rested in the morning. Irregular sleep habits, such as staying up late on the weekends and sleeping in, can trick your body and, over time, can result in lower quality sleep.
Create a Soothing Bedtime Ritual
A soothing wind-down routine can signal your body that it’s time for sleep. This may involve taking the lights down low, sitting with a book, playing some soothing music or doing some gentle stretching, meditation. Steer clear of mentally stimulating activities, such as work-related responsibilities or emotionally sensitive TV shows. The idea is to ease your mind and body into a state of total relaxation.
Establish the Right Sleeping Environment
The bedroom is meant to be your sanctuary. Maintain a dark, cool, quiet room. The recommended temperature is 60–67°F (15–19°C) for most people. If you have trouble with sound or light, you can always use blackout curtains, earplugs or a white noise machine. Ensure that your mattress and pillows are comfortable and supportive — it can make a big difference.
Reduce Blue Light Exposure in the Evening
Phones, tablets and TVs produce blue light, which can halt the production of melatonin, the hormone that controls sleep. Exposure to blue light in the evening can interfere with the process of falling asleep and diminish the total amount of deep sleep you get. Consider shutting down screens at least an hour before bed, or resort to blue light-blocking glasses or apps if you simply use screens at night.
Watch What You Eat and Drink
Don’t have a heavy, or spicy meal 2-3 hours before you head to bed so as not to cause discomfort and indigestion. Avoid caffeine and nicotine in the afternoon and evening, as they are stimulants that can interfere with sleep. Though alcohol may make it easier to fall asleep at first, you can’t get quality sleep during the second half of the night with your drink of choice running through your system.
Get Regular Physical Activity
Exercise can also help you fall asleep more quickly and receive deeper sleep. Even things like walking, biking or yoga in moderation can help. You also should be getting at least 30 minutes of physical activity most days. But don’t exercise vigorously within 2–3 hours of your regular bedtime, as it can be overstimulating and make it difficult for your body to wind down.
Manage Stress and Anxiety
A mind that’s racing is one of the most common hindrances to getting a good night’s sleep. Use stress-relief methods like meditation, journaling and deep breathing techniques. Pouring out your thoughts or to-do lists before bed can clear the mind and lessen anxiety, making it easier to doze.
Avoid Long or Late-Day Naps
Whereas short naps of 20 to 60 minutes can improve alertness and mood, more protracted or inconsistent naps can disrupt nighttime sleep. If you need to snooze, aim for 10 — 30 minutes in the early afternoon. Napping late in the day may diminish your sleep drive at bedtime if you have difficulty falling asleep.
Get Sunlight Exposure During the Day
Natural light assists your body in regulating a sleep-wake schedule. Daytime exposure to sunlight, particularly in the morning, may boost alertness and tire you out at night. Go for a walk outside in the morning or open up your blinds to get some natural light. If your days are spent indoors, use a light therapy box.
Seek Professional Help When Needed
If you’ve made efforts to improve your sleep and you just can’t seem to fall asleep, stay asleep or feel rested, it might be time to consult a physician or sleep specialist. Sleep disorders such as insomnia, sleep apnea or restless leg syndrome may adversely affect sleep and may need medical mediation or therapy.
Final Thoughts
Transforming the quality of your sleep does not always necessitate sweeping shifts. With some of these suggestions added to your daily life, you can make a nest and lifestyle that supports better sleep. Remember good rest is the base of your health and mental clarity. Make it a priority and your body and mind will thank you.
