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We all have trouble sleeping at some point in our lives. What’s more, studies have shown that around 10-30% of the world’s population suffer from some sort of sleep-related disorder.
However, sleep is an essential part of our lives. It enables our bodies and minds to recharge and rejuvenate. Yet, many of us struggle to get a good night’s sleep due to various factors.
If you find yourself tossing and turning or waking up feeling groggy, don’t worry! In this blog, we will share ten simple and practical tips to help you achieve a better night’s sleep.
10 tips for better sleep
Establishing healthy sleep habits can have a significant impact on the overall quality of your life. Getting sufficient sleep can contribute to reduced food intake, improved exercise performance, and overall better health.
The tips outlined below will help you get a better night’s sleep. You may find that you are more refreshed and recharged in the morning.
Strive for consistency and maintain these habits regularly.
Establish an Ideal Sleep Environment:
To create an optimal sleeping condition in your bedroom, ensure it is cool, quiet, and dark. Consider using earplugs or an eye mask for further light-blocking purposes or installing blackout curtains so outside light does not penetrate. A comfortable mattress and pillow play an integral role in creating the ideal environment for restful slumber.
Make a sleep schedule ;
A great way to improve the quality of your sleep is to create a consistent and regular schedule for yourself when it comes to sleeping time. Try setting an alarm at the same time each night so your body’s internal clock can adjust and improve your quality of rest over time.
Avoid a blue screen prior to bed:
According to research, blue light from electronic devices such as smartphones, tablets, and computers can significantly disrupt sleep patterns. As part of your preparation for sleep, try to limit screen use by at least an hour before going to bed. Instead, you can engage in relaxing activities like reading a book or listening to sleep sounds – these will help your mind and body transition smoothly into a restful slumber.
Manage what you eat and drink:
Eat what’s right to help ensure a restful slumber. Eating heavy meals in the hours leading up to bedtime may cause discomfort that makes falling asleep more challenging. You should also avoid caffeine and alcohol as these substances can disrupt your rest patterns and interrupt sleep.
Form a Bedtime Routine:
Create a pre-sleep ritual to signal to your body it’s time for bed. Try listening to soothing music from a sleep music app like Sona, practicing deep breathing exercises, or even meditation as ways of relaxing before bed. Maintaining an ongoing pre-bedtime ritual will help ease anxiety and put you on track toward an uninterrupted restful slumber.
Exercise daily:
Physical activity during daytime can help promote better rest at night. Engage in regular physical activity but make sure it ends several hours before bedtime for maximum effectiveness. Physical activity too close before sleep time could leave you energized, making it harder for you to fall asleep.
Establish a Restful Atmosphere:
Your bedroom environment should promote relaxation. Candles, essential oils, and bedtime sprays with soothing scents like lavender or chamomile can help set an uplifting environment so that sleep comes easier. They can put you in an easy state of mind before falling asleep.
Avoid Napping Late in the Day:
A short power nap can be rejuvenating, but napping too close to bedtime may interfere with your restful slumber. To maximize the effectiveness of any power naps taken during the daytime hours, limit their duration to 20-30 minutes at most, and do not nap later in the day.
Seek Professional Advice If Needed:
If you have been experiencing sleep issues or suspect having a disorder, seeking professional assistance from a sleep specialist is vital for improving the quality of your restful nights. A sleep expert can evaluate your condition and suggest effective strategies to increase the quality of your sleep.
Manage Stress and Anxiety:
Anxiety can wreak havoc on sleep quality. Find healthy ways of combating this through mindfulness meditation or relaxation techniques such as practicing relaxation techniques.
Alternatively, for assistance coping with stress, you could try speaking to a mental health professional for guidance.
Final thoughts:
By following these simple tips, you may find it easier to attain restfulness. However, remember to be consistent in order to adjust to these changes and give yourself ample time.
Sleep music therapy is gaining recognition as an effective way of falling asleep. Try downloading the Sona app on your smartphone and incorporate listening to sleep music as a part of your bedtime routine. You will find that sleeping at night will become a breeze.
