How to Sleep Better

With the stressful events of everyday life, it is necessary for you to take sufficient amount of rest in order to remain healthy as well as productive. You can achieve this by maintaining a good sleep hygiene. Sleep hygiene refers to routine habits which ensure that you get sufficient and good quality sleep at night. Practising sleep hygiene also ensures that you are completely alert and feel fresh and energetic throughout the day. Following a few simple and effective techniques can help your body and mind to recover and repair while you sleep at night.

Keep your body physically active

Research shows that regular exercise improves cardiovascular functioning and the quality of your sleep. Moreover, those who regularly exercise are at a lower risk for developing any sleep-related disorders.

Avoid stimulants before sleep

It is advisable to avoid any form of stimulants like alcohol, caffeine, aerated drinks or even chocolates four to six hours before sleep. Consumption of any form of stimulant will negatively impact the quality of your sleep and will leave you feeling tired and fatigued the next day.

Avoid long naps

Avoid taking long daytime naps as they confuse your circadian rhythm (which is your body’s natural alarm clock), as a result of which you may find it hard to fall asleep at night.

Sleep and wake up at the same time every day

Ensure that you maintain a consistent timetable for your sleep so that your body adjusts its waking and resting hours accordingly.

Avoid keeping a television or laptop in your bedroom

Avoid using any digital device before bedtime so as to associate your bedroom only with sleep. Using gadgets close to bedtime can make you feel awake rather than sleepy.

Maintain an optimum temperature in your room

Ensure that your bedroom is neither too hot nor too cold. Maintaining an optimum temperature for your body will help you attain quality and restful sleep.

Do not force yourself to sleep

If you go to bed but are unable to fall asleep, do not force yourself to do so. Instead, get up from your bed and engage in some activity till you feel drowsy enough to sleep.

Eat a light meal before bedtime

Do not over- or under-eat before your bedtime. Feeling either too full or too hungry at night can interfere with your sleep and disrupt your sleep cycle.

Leave your worries aside

In order to avoid the stress and worries of the day from following you to bed, maintain a regular pre-bed routine to calm yourself down. This may include a warm bath, meditation or even muscle relaxation.