It is clear that a good night sleep is just as important as regular exercise and healthy diet as it is critical to our physical and mental health. Despite its importance, a good percentage of people still find themselves regularly deprived of quality sleep and notably sleepy during the day. Here are few tips to sleep better at night –
- Reduce blue light exposure in the evening – blue light has its effect on our circadian rhythm, tricking our brain into thinking it’s daytime. It reduces hormones like melatonin, which help you relax and get deep sleep. Stop watching TV and turn off any bright lights 2 hours before heading to bed. Install app that blocks blue light on your smartphone
- Stick to a sleep schedule – the recommended amount of sleep for a healthy adult is at least 7 hours. Try going to bed and get up the same time everyday. Being consistent reinforces your body’s sleep-wake cycle.
- Creating a sleep-inducing bedroom – a quality mattress and pillow is vital to making sure you are comfortable enough to relax. It also ensures that your spine gets proper support to avoid aches and pains. Keeping noise to a minimum is also an important part of building a sleep-positive bedroom. If you can’t eliminate the nearby noise, consider using earplugs or drowning them out with a fan or white noise machine
- Relax and clear your mind in the evening – a relaxing massage improved sleep quality in some people. Listing to relaxing music, reading a book, meditating etc. are among different methods of relaxation before bed. Light scent that you find calming can also help ease you sleep. Essential oils with natural aromas, such as lavender can provide a soothing and fresh smell to your bedroom
- Taking a relaxing bath or shower – this is also another popular way to sleep better. In one study, taking a hot bath 90 minutes before bed improved sleep quality and help get more deep sleep. Alternatively, simply bathing your feet in warm water can help you relax and improved sleep
- Don’t drink excessive liquids before bed – excessive urination during the night affects sleep quality and daytime energy, although hydrating is vital, it’s wise to reduce your fluid intake late evening. Use the bathroom right before going to bed to decrease the chances of waking in the night