It is absolutely crucial to get sufficient amounts of good-quality sleep for the overall well-being of an individual. However, there are many individuals who have difficulty in falling asleep, staying asleep, or waking up feeling refreshed. Fortunately, there are several approaches scientifically proven to promote better sleep. Here are 7 effective tips:Here are 7 effective tips:
1. Make sure you have a set sleep schedule and be punctual in waking up and going to bed.
Staying on a regular sleep-wake schedule is beneficial in controlling the body clock for improved sleep. Aim to have a set sleep and wake-up schedule, including on days off from work or school. This is beneficial for training the body to fall asleep and wake up at the required time as part of a circadian rhythm.
2. Develop Relaxing Pre-Bedtime Routines
Relaxation activities before transiting from wakefulness to sleep change the mind and body to a sleep mode Prepare for sleep by taking a warm bath, listening to soft music, stretching, meditating, or reading. Reduce the amount of light in the one hour before bedtime to enhance production of melatonin and therefore the feeling of sleep.
3. Reduce the time spent under blue light during the night.
This is because; blue light from phones, computers, TVs or any other form of electronics reduces the production of melatonin thus affecting the sleeping pattern. It is recommended not to use these devices for 2-3 hours before attempting to sleep. If it is possible to avoid it, but device use has to be continued in the evening, then blue light blocking glasses should be used.
4. Ensure That Your Bedroom Has Positive Sleep Indications
The condition of the sleeping environment influences the quality of sleep. Bedrooms should be cool, dark and silent. It is therefore advisable to spend on good quality mattresses, covers and pillows. It may be necessary to use an eye mask or earplugs or a white noise machine to block out light or noise in case they are disruptive. Also, do not use the bed for things such as watching TV or taking a nap in order to enhance the linkage of the bed with sleep and intimacy.
5. Tense and Relaxation before Going to Bed
Performing vigorous activity near the bedtime also increases the core body temperature leading to difficulty in falling asleep. It is advised to complete any exercise at least 2 hours before going to bed. Personally, write down all your concerns on paper to assist in emptying your mind before bedtime. If you can’t stop worrying, it is better to avoid staying in bed and after getting up, you would better take up some time for any sort of relaxing activity until you feel sleepy again.
6. Limit Daytime Naps
Whereas napping decreases sleep drive for later, short naps of 10-20 minutes before 3pm can enhance vigilance, productivity and temper. Any naps that are longer than the advised duration, or if taken in the afternoon or later, can affect sleep at night.
7. Avoid Alcohol Before Bed
It has been observed that despite alcohol having relaxing effects on the human body, it has a negative impact on sleep. Drinking alcohol before going to bed directly affects the NREM and REM sleep; individuals wake up frequently. To enhance the quality of your sleep, avoid taking alcohol 3 hours before your bedtime.
It only takes a few changes in our daily lives to heed the science in these tips and have a good night’s sleep instead of tossing and turning all night. Emphasis should, therefore, be made on the improvement of sleep quality through proper timing for sleep, proper sleep conditions and practices before going to sleep. Adhering to these uncomplicated sleep recommendations helps the body to naturally and smoothly prepare for restorative sleep on a daily basis.
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