Do you still ever think about how to improve sleep quality so that you can achieve deep, calm sleep, every night? If reports are to be believed, one sleeps for about one third of their lives, so getting a sound sleep can dramatically improve your wellbeing, so here are 6 fool-proof ways to improve your bedtime:
1. Change your sleeping pattern
Everything starts with the timing of your sleep, and consistency is key. Plan your bedtime and wake up time and stick to your schedule every day. Distance yourself from any distraction that can disturb or delay your bedtime such as television, phone or computer a while before going to bed. Try to relax your body and mind by listening to music, reading a book or taking a warm shower.
2. Monitor your eating habit
What you are eating before going to bed might affect your sleep later. Avoid drinks with caffeine such as coffee and tea at least a few hours before going to bed. You should also balance your water intake, as too much water might wake you up to go to the toilet and less water intake might cause you to feel thirsty in the middle of the night. Other than that, avoid any alcoholic beverages and do not eat a big meal just before going to bed as these can interfere with your stomach activity during sleep.
3. Set up a proper sleeping environment
Surrounding environment plays an important role by influencing everything we do. This includes room temperature management, comfortable mattress and pillow, soothing colours on the walls of your room, light-blocking curtains and many other comforting things. Additionally, you can wear an eye mask to avoid any form of light disturbance. You can also consider using earplugs if you are disturbed by any unwanted outside noise.
4. Stay active
Physical activities, either low or high intensity, may help you to fall asleep much better. Nonetheless, you should not exercise at the brink of your bedtime as your body will be energised and you will have trouble to calm it down and fall asleep.
5. Manage daytime naps properly
If you sleep too much during daytime, you will find that it is much harder to fall asleep at night. If you are too tired during daytime and really need a nap, make sure you keep it short. According to the National Sleep Foundation, the optimal time to aim for a nap is 20-30 minutes.
6. Handle your stress
Stress can cause pressure on your brain and mind, which can severely affect your sleep quality. Remember that sometimes you just need breaks from routines that you are following. Calm yourself by listening to music or light activities such as gardening or cycling. Also, stress management through organising and setting priorities might help you to feel less burdened.
A good sleep influences everything in your life, ranging from daily energy levels to moods, feelings, and even your productivity. You may want to consult a doctor in case you find yourself having more trouble than expected, especially after you’ve implemented the above few tips.