Sleep plays a crucial role in promoting good health and overall wellbeing. Getting too little or no sleep at all for several days can have a serious impact on one’s productivity and health. While lack of sleep may be as a result of an underlying health issue, certain factors such as an uncomfortable bed, some foods, activity, light, and noise can affect your sleep quality. Creating a calm and comfortable environment for sleep can however help improve your sleep quality. Outlined below are a few tips on how to improve your quality of sleep.
- Limit use of digital devices (computers, smartphones and tablets/iPads) towards bedtime. These devices produce harmful light that triggers increased wakefulness by inhibiting production of sleep hormones. You thus might want to avoid checking social media and email when about to hit the blankets for better sleep.
- Create a bedtime routine: A bedtime routine helps prepare your body and mind for sleep by helping it calm down and relax. Engaging in the same, but relaxing activities, such as listening to music, sipping a warm cup of milk, taking a warm bath, and dimming the lights can help induce sleep.
- Have a sleep timetable: Make a habit of going to bed and waking up at the same time every day to boost your circadian rhythm.
- Use a face mask: This is important if unable to block unnecessary or excess light from your bedroom. Earplugs will also come in handy in blocking noise.
- Get comfortable: Ensure that your mattress is comfortable and supportive. This honest DreamCloud review will help you to figure out the best mattress for you.
- Exercise: Physical activity especially during the daytime can help promote restful sleep.
- Enjoy the morning sunshine: Opening the windows and letting the sunshine on your face helps improve your body’s ability to produce and regulate sleep-wake hormones.
- Don’t drink anything after 6 pm: This is to reduce the risk of having to go to the bathroom in the middle of the night.
- Limit your caffeine intake: It takes approximately 6 hours for caffeine to leave the system. You thus should avoid taking caffeinated drinks and related products 6 hours to your bedtime.
- Try sleep-inducing snacks: Peanut butter with crackers, apples, bananas, and yogurt are known to trigger increased production of melatonin, the hormone responsible for inducing sleep.
- Never go to bed hungry: The last thing you want is to wake up in the middle of the night hungry. Be sure to have your dinner 3 hours to bedtime.
