Many people these days are going through the unhealthy or bad sleeping routine. But don’t worry here I am providing you some good tips to improve sleeping routine.
Invest In A Good Mattress And Pillows
Uncomfortable bedding can lead to poorer sleep quality. A comfortable mattress increases your chances of a satisfying snooze. Check out the National Sleep Foundation’s tips on choosing the right pillow.
Dim The Lights Before You Go To Bed
Exposure to bright lights just before bed might negatively affect your chance of getting quality — and quantity — sleep. Light suppresses the secretion of melatonin, the hormone that influences your circadian rhythms and tells your body it’s night-night time.
Do not sit in the dark for hours, find the happy medium by dimming the lights as bedtime draws near. Also, consider changing your light bulbs to ones with a “color temperature” of less than 3,000 kelvins. These soft/warm varieties can reduce the light’s effects on your nervous system.
Turn Off Screens
The artificial (or “blue”) light emitted by screens can disrupt your body’s preparations for sleep by stimulating daytime hormones. Reduce your exposure by turning off TVs, phones, and computers at least an hour before bedtime.
If you can’t get away from blue lights before bedtime, consider making a small investment in blue-light-blocking glasses. Can’t sleep but also you can’t give up on late night watching TV? At least you should dim the screen’s brightness.
Minimize Disturbing Noises
Some outside noises — like a busy street or a neighbor’s barking dog — are beyond your control. Cover them up with the sound of a bedside fan, a white noise machine, or other sounds that help with sleep.
Keep It Dark And Cool
A cool and dark environment helps to promote restful sleep. Program the thermostat so that your bedroom’s temperature is between 60 and 75°F. Experiment to find out what temperature works best for you.
Use heavy curtains, an eye mask, or blackout shades to block lights. Charge your phone and laptop outside the bedroom — even the tiny bit of light from a charging device can disrupt sleep.
Record how much and when you sleep, your fatigue levels throughout the day, and any other symptoms you have. Sleep-tracking apps like SleepScore and Sleep Cycle can help with your recording efforts.
Sleep tracking serves two purposes. It can identify things you do that help or hurt your chances of a good night’s rest, and it’s a useful tool for a doctor or therapist, should you decide to see one.
Need another reason to quit? Smokers commonly become insomniac— possibly because their bodies go into nicotine withdrawal during the night. Trusted Source
Moderate aerobic activity can improve both sleep quality and quantity. For best results, exercise at least three hours before bed so your body has enough time to wind down before you hit the sack.
Eat For Sleep
Magnesium and B vitamins are two nutrients that may help enhance your sleep. Foods high in magnesium include:
- Almonds And Cashews
Also eat foods like these, which are rich in B vitamins:
- Leafy Green Vegetables
Consider Natural Supplements
Valerian, tryptophan, and melatonin are three supplements used to promote sleep, but their effectiveness varies. Research shows that melatonin can help you fall asleep a bit faster and keep you slumbering longer, but results can vary a lot based on which product you buy. Trusted Source
Check with your doctor before taking any supplement, to make sure it’s safe for you.
Avoid Large Meals Late In The Evening
A big meal before bedtime could make you too stuffed to sleep. Just getting horizontal can create that burning feeling in your throat. Everything slows down during the night, too, and it’s probably not great to have all that food sitting around in your digestive system.
Try A Warm Bath Or Shower
Stepping from warm water into that pre-cooled bedroom will cause your body temperature to drop slightly. This temperature change triggers sleepy feelings by slowing down your body’s metabolic activity.
Sip Some Hot Milk
Science doesn’t support the idea that milk facilitates snoozing. But if you’ve been in the habit of milk before bed since childhood, the suggestion of sleepiness from a cup of warm milk might be strong enough to get you there.
Do Some Leg Exercises
You might wonder if this advice contradicts the “no exercise before bed” warning. But some easy leg lifts, squats, or your leg exercise of choice can help divert blood flow to your legs and away from your brain. This can quiet your mind, making it easier to slip into dreamland.
Count Some Sheep
It might not work for everybody, but focusing on one thing can help settle down your brain, making sleep easier. Not a fan of these wooly animals? Focusing on the way you are breathing is also an effective way to chill out.