Having a regular sleep schedule is essential for both physical and mental health. It is recommended by experts to go to bed and wake up at the same time every day, even on weekends. This helps the body establish a healthy circadian rhythm and promotes better sleep quality. Not only does a regular sleep schedule help you feel more alert and refreshed, but it also helps build a healthier relationship with sleep. Melatonin – a hormone released by the pineal gland – helps you feel sleepy once the lights go down. Here I am going to share a few simple tips you can follow for a better sleep.
Stick to a Sleep Schedule Daily
Sleep is an essential part of human life; however, too little or too much of it can be detrimental to your health. To ensure that your body is adequately rested, it is important to stick to a consistent sleep schedule. Going to bed and waking up at the same time each day helps regulate your body’s internal clock and allows you to get the right amount of sleep. Regularly disrupting your sleep schedule can cause insomnia and other sleeping disorders, leading to fatigue and decreased alertness.
Integrate Physical Activity into your Daily Life. For Example Walking, Exercise etc
Ensuring you are physically active is a key part of maintaining a healthy lifestyle. Incorporating physical activity into your daily routine doesn’t have to be a daunting task. You can find ways to make exercise fun and enjoyable while also achieving some health benefits. Going for a walk or jog, taking a bike ride, or even doing a simple exercise routine are all easy ways to stay active.
Avoid Drinking Alcohol and Caffeine in the Late Afternoon
According to University of Michigan behavioral sleep expert Deirdre Conroy’s findings, alcohol, caffeine, and even water can all impact sleep quality. As I mentioned earlier, drinking caffeine too close to bedtime can keep you awake and make you sleepless.
Reduce Your Tension
On average, adults with lower reported stress levels support their sleeping more hours a night than adults with higher reported stress levels. Overthinking may lead to stress and result in poor sleep.
Try Meditation for Better Sleep
Meditation will help you sleep better. As a proven relaxation method, it can calm the mind and body while improving inner serenity. Even if you are not stressed or in pain, meditation techniques will help your sleep directly. People who meditate daily experience changes in brain activity that help sleep.
Drink Warm Milk or Almond Milk
The warm milk contains tryptophan, which can help you fall asleep at night. Similarly, almond milk has the same impact. The National Sleep Foundation reported that almonds also contain tryptophan, so the increased intake of this nutrient can help with your sleepiness level.
Stop Smoking
Quitting smoking or vaping is one of the best ways a person can improve their sleep. This is because smoking is a stimulant, and stimulants make it difficult to fall and stay asleep. While you smoke, nicotine disrupts sleep, and smoking can also raise the risk of developing sleep conditions such as sleep apnea.
Remove Electrical Devices from the Bedroom
Remove unwanted clutter from our sleeping area, for example, TV, music system, and smartphones.. Sometimes heavy noise can also hurt our sleep. Also watching bright screens before sleep will affect our sleep. Avoid bright screens within 1 to2 hours of your bedtime.
Slow Your Breath, Slow Your Mind
Some analysis has found that focusing on breathing can relieve anxiety and help you sleep better. Slow, deep breathing can have several advantages for your mind and body. We can say that breathing exercise is a sleep booster.
Enhance the Ambience in Your Bedroom
Inside your room, always use warm, appealing wall colours and lighting. Reduce clutter inside your sleeping area. Having the right scents or perfumes in your bedroom can be a plus for a good night’s sleep. Make sure your room is set dark for a good sleep.
Avoid Consuming Food in the Late Evening
Should you consume the food before bed? The answer is a big No; you shouldn’t eat before bed. When we eat late at night, the muscles that digest and metabolize our food have to keep working when they should be resting. This can delay your ability to fall asleep.
Comfortable Bed and Mattress
Having a comfortable bed and mattress is essential for getting a good night’s sleep.A suitable mattress offers a perfect harmony of required comfort and support, maintaining the natural spinal alignment and body posture in place, therefore significantly enriching the quality of your sleep. A good mattress can make all the difference in how your body feels when you wake up. It provides adequate support to your back, neck, spine, and legs. A good mattress is an investment for your sleep.
Spend More Time Outside During Daylight
Spending time outside, particularly in greenery areas, significantly reduces cortisol, a stress hormone. Nature also boosts endorphin levels and dopamine production, which promote happiness. Studies also show that being outside in nature is relaxing, reducing our stress, cortisol levels, muscle tension, and heart rates, which will support a better night’s sleep. Growing evidence has revealed that vitamin D has a role in sleep regulation. So spending time under sunlight in the early morning and the evening is a good move for better sleep.