1. Create A Daily Sleep Routine
Creating and sticking to a healthy sleep routine can positively impact your quality of sleep at night. It will also make it possible for you to enter REM sleep, hence waking up well-rested and happier. There’s more to creating a daily sleep routine than what you do a few hours/minutes before bedtime. It entails avoiding certain habits that would impact sleep, such as daytime napping, heavy consumption of coffee, and exercise. Make a habit of turning off tech devices several hours to bedtime. The other most important part of creating a sleep routine is to unwind or meditate before heading to the bedroom. How you start the day will also affect your sleep quality – allowing natural sunlight to shine in your eyes in the morning, for example, can help boost your sleep quality.
2. Learn to Manage Stress
The past few years have been hard on almost everyone, mainly due to the Covid-19 pandemic. Stress and anxiety can make it almost impossible for you to get good quality sleep, a reason you need to learn how to keep it in check. It is all about mindset. That said, you should never allow stress to take over your sleep. Simple exercises such as light yoga, listening to music, and deep breathing do come in handy for stress management.
3. Prepare For Sleep
Preparing your body and mind can also help improve your sleep quality. Engaging in the same activities every night can help boost sleep quality significantly. Sleep experts recommend engaging in light activities that are not too stimulating to calm the mind and body. You might also want to avoid alcohol, caffeine, nicotine, or heavy meals just before bedtime.
Exercise is crucial in how well one can/will sleep at night. For instance, morning exercise helps flush out sleep hormones, improve alertness, and increase blood flow. This resets the body’s circadian rhythm, making it easier to feel sleepy and sleep well later on at night. You only need to avoid foods, drinks, and activities that would prevent sleep.
4. Create A Restful Sleep Environment
A calm, quiet, dark, and comfortable bedroom is key to promoting sleep. It is thus advisable to try your best to create the most restful and comfortable environment for sleep. First, make sure your bedroom is clutter free visit the best furniture stores to create the perfect bedroom space. You must ensure your bedroom is cool enough, at least 18 degrees Celsius, to promote sleep. It must also be dark enough to encourage increased melatonin production and other sleep hormones. Lastly, always make an effort to keep the bedroom as quiet and dark as possible. Investing in a white noise machine if you live in a noisy neighborhood or earplugs can help keep the noises out. Playing ambient sounds on your sound system might help too.
5. Go To Bed Only When Sleepy
Always make an effort to retire to bed only when sleepy. If you have been lying on the bed for several minutes, say 20, but can’t sleep, get out of bed and the room and look for something else to do. You could do some light yoga, drink a cup of warm milk, listen to music, or do a bit of reading until you are sleepy.
