9proven tips on how to improve sleep quality
Although sleep is important for physical and mental health, you may find it difficult to get enough quality sleep every night. The impact of lack ofsleepcan be felt in all areas of your life.
The sleep habits you follow daily can have a positive impact on the quality of your sleep. Here's how to sleep better, with clear steps to improve your sleep habits:
1. Better spine support
Investing in a supportive mattress and pillow helps ensure your spine gets the right support to avoid aches andpains. Look for bedding that feels comfortable to the touch and will help maintain a comfortable temperature during the night.
2. Blocking light
Overexposure to light can throw off your sleep and circadian rhythm. Blackout curtains on your windows or a sleep mask over your eyes can block out the light, preventing it from interfering with your rest. Avoiding bright light can help you transition into bedtime and contribute to your body's production of melatonin, a sleep-promoting hormone.
3. Noise reduction
If you can't get rid of nearby noise sources, consider drowning them out with a fan. Earplugs or headphones are another option to prevent sounds from disturbing you when you want to sleep.
4. Cooler room
You should pay attention to the temperature of your bedroom. The ideal temperature can vary based on the individual, but most research supports sleeping in a cooler room between 65 and 68 degrees.
You should get at least seven hours of sleep If you want to make sure you get the recommended amount of sleep every night, you need to build this time into your schedule. Keep a consistent wake-up time in mind.
5. Set your alarm for the same time every day
If you are still looking for how to improve sleep quality and maintain a healthy sleep pattern, it is almost impossible for your body to get used to a healthy sleep routine if you constantly wake up at different times. Choose a wake-up time and stick to it, even on weekends or other days when you might be tempted to sleep in.
6. Take a 20-minute nap
To sleep better at night, it's important to be careful with naps. If you take long naps or too late in the day, it can throw off your sleep schedule and make it difficult to sleep when you want to.
The best time to nap is shortly after lunch, and the best nap duration is about 20 minutes.
7. Relax for 30 minutes before bed
It's easier to fall asleep if you feel rested. Quiet reading, low-impact stretching, listening to soothing music, relaxation exercisesand falling asleep easily.
Tablets, smartphones, and laptops can make it difficult to truly relax. The light emitted from these electronic devices can also inhibit your natural production of melatonin. Try as much as possible to stay away from these devices for an hour or more before going to bed.
8. Get 30 minutes of exposure to natural light
The body's internal clock is regulated by exposure to light. Sunlight has a powerful effect, so try to get daylight by going outside or opening windows or curtains for natural light.
9. Eat dinner a few hours before bed
It may be difficult to fall asleep if your body is still digesting a heavy dinner. To keep food-based sleep disturbances to a minimum, try to avoid late dinners and limit particularly fatty or spicy foods.
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