Six steps to sleep better

 A night of good quality sleep can help you get rid of the stress, fatigue and makes you feel relaxed and energized for the day. In this fast-paced life, the quantity and quality of good sleep have enormously decreased. Lack of sleep is the primary reason for various physical and mental health issues. We all know that lack of sleep can result in lifestyle diseases like high blood pressure, cardiovascular diseases, diabetes, obesity and depression. However, get a good night’s sleep is not everyone’s cup of tea. Here are six steps that can help you for better sleep.

 1) Make a routine.

 Habits are what makes us human. So routine plays a crucial part in your daily life. Simple lifestyle changes like making a sleep routine help your mind and body relax and get good sleep. Also, your mattress plays an influential role in determining the quality of your sleep. Trust us when we say that a regular sleeping pattern will keep your mind and body active and productive the whole day. So, it’s time you make a bedtime routine pronto.

 

2) Watch what you eat and when you eat.

 Avoid eating heavy dinner too close to your bedtime. You may be aware of the calories you are putting on, but you may not realize that what you eat at night can affect your sleep pattern. So it is advisable to eat the right portion of the meal at the right time. Avoiding spicy and citrus foods at night also make your sleep experience better.

 

3) Exercise

 If you find difficulty sleeping and are clueless about the reason, you should probably check your exercise regimen. According to various studies, your exercise regimen is a critical factor in determining your sleeping experience. You should avoid vigorous workout sessions 1 to 2 hours before your bedtime as it can increase the energy level of your body and mind making it difficult to sleep. However, working out 3 to 4 hours before your bedtime can help your body to relax. Remember undertaking physical activity not only helps improve your quality of sleep but also increase it.

 

4) Avoid caffeine.

Cut down on drinks and food that contain caffeine like coffee, tea, and soft drinks. According to studies consuming caffeine before bedtime can reduce your total sleep time by 1 hour. In other words, caffeine influences the brain to be vigilant and hampers good sleep.

 

5) Avoid blue light.

 Avoid mobile phones, tablets, laptops and TV before your bedtime is not helpful for a good sleep. These screens emit blue lights that interfere with your natural sleep cycle. Limiting your screen time during the night can help your body naturally prepare for sleep. Similarly, using too many artificial lights 2 to 3 hours before bedtime can strain your eyes and lead to eye irritation and headaches.

 

6) Create an ambience.

 Now let’s say you have followed all the steps mentioned above. However, if the ambience of your bedroom is incorrect, you will still find it difficult to sleep. The mattress you sleep on and the temperature of your room is vital. Low room temperature makes your body temperature drop, making you feel sleepy and higher room temperature makes you alert. The quieter the room is, the faster you fall asleep. There are various mattresses available in the market these days, memory foam, latex, orthopaedic, innerspring etc. Choose a mattress that suits your preference and create the right ambience for your bedroom.  

 Good night sleep is not only good for your physical health but also your mental and emotional health. So go ahead and make your sleep time exceptional.