Tips to Improve Your Sleep Quality.
Good sleep is directly related to the well-being of one’s mental and physical health. There are many benefits of getting a whole night’s sleep. One’s sleep and productivity are directly related; falling short on sleep takes a toll on productivity, energy, weight and emotional balance.
The answer to your late-night tossing and turning is an efficient good night’s sleep. In this writing, we have listed some tips for sleeping more efficiently at night.
Stick to a sleeping schedule
The advised amount of sleep of an adult is at least seven hours. Set aside no more than eight hours of sleep. Make sure that you go to bed and get up at the same time each day. Try limiting the difference in the sleep schedule on weekdays and weekends to no more than an hour. Being consistent with this schedule will reinforce the body’s sleep-wake cycle.
Start your day with a healthy breakfast
Among all the other health benefits, starting your day with a healthy breakfast can help sync your biological clock. It will let your body know it is finally time to wake up and get going. On the other hand, skipping your breakfast can delay one’s blood sugar rhythms, increase one’s stress and lower one’s energy, factors which may disrupt their sleep.
Reduce consuming coffee/caffeine late during the day
Caffeine has many benefits and is consumed by the entire world. A single dose can enhance one’s energy, concentration and sports performance. However, caffeine can stimulate the brain and stop one’s body from naturally relaxing at night when one consumes it in the latter half of the day. Caffeine stays elevated in our blood for 6 to 8 hours. Hence it is advised not to drink coffee after 3 to 4 p.m.
Create a peaceful ambience
Keep things in the bedroom that are restful and ideal for sleeping. This often means dark, cool and quiet. Exposure to bright light is going to make it difficult to fall asleep. Avoid exposure to screens at least 1 hour before your bedtime. Doing calm activities before bedtime, like taking a bath or listening to calming music, helps in promoting better sleep.
Reduce your long daytime naps
Although short power naps are good, long naps during the day can negatively affect one’s sleep. Sleeping in the daytime could confuse one’s internal clock, implying that one might struggle to fall asleep during the night. On the other hand, if one takes regular daytime naps and sleeps well, one need not worry.
Try to resolve all the things that are bothering you before bedtime. Jot down things that are on your mind and then set them aside for the next day. Stress management might be helpful if your thoughts are not letting you fall asleep.