Getting enough sleep is essential for your health and general well-being, so it’s important that you adopt habits that will ensure that you get quality sleep every night. While you’re asleep, your body recovers, recharges its batteries and performs a range of other vital functions. However, the key factor that will enable your body to function properly is getting quality sleep because disrupted sleep patterns have similar effects on your body like sleep deprivation. Luckily, there are several habits and tips that will help you always have a good night’s sleep.
Stick to your schedule and everyday routine
Your daily activities and schedule greatly affect the quality of your sleep. Thus, it’s important that you develop a healthy daily routine that will help you maintain a natural sleep/wake cycle. You should wake up and go to bed at the same time every day and avoid sleeping in, staying up late, naps during the day, as well as using electronic devices at least a half an hour before your bedtime. In addition, make sure to get between seven and nine hours of sleep every night.
Have a bedtime ritual
If you have a problem falling asleep once you go to bed, you should develop a bedtime ritual that will help you relax and put your body into “sleep mode”. Whether it’s meditation, bubble bath or music, it’s important that it soothes you and helps you put all your worries and thoughts behind. This way, you’ll create an internal regulator that will send your body sleep signals that will further make falling asleep much easier.
Avoid unhealthy habits
Another factor that can greatly affect your sleep quality are unhealthy habits, like smoking, drinking alcohol and caffeine or eating a heavy dinner before going to bed. Giving up these habits altogether is quite challenging, so you can start by avoiding them before bedtime. In addition, you should stop drinking water two hours before going to bed to avoid waking up in the middle of a night to go to the bathroom. Heavy and high-calorie dinners should be replaced with a light and healthy snack that doesn’t contain sugars or fats.
Not only is regular and frequent exercise of the utmost importance for your general health, but it will also ensure that you get a good night’s sleep by wearing you out. This is particularly important if you spend an entire day in a sedentary position and in front of the computer. However, you shouldn’t exercise right before going to bed because working out will give you an energy boost. Instead, you should work out during the day or several hours before your bedtime.
Mind your diet
What you eat can also affect your sleep patterns, so it’s important that you stick to a healthy and balanced diet. As already mentioned, avoid drinking alcohol and caffeine, especially before going to sleep. Instead, you can drink herbal tea and, of course, plenty of water to stay hydrated. When it comes to dinner, avoid spicy, fatty and heavy foods that might keep you up at night. In addition, if you load your body with calories right before going to bed, it won’t be able to burn them, so it will store them as fat, leading to weight gain.
Create an appropriate sleeping environment
Finally, your sleeping environment is one of the major factors that contribute to quality sleep. First and foremost, you should have comfortable pillows and a high-quality mattress that will provide your back with an appropriate support. If you have allergies, you should use hypoallergenic materials for your sheets to reduce the risk of an allergic reaction.
Your indoor air quality is also crucial for quality sleep – nobody can sleep in a stuffy room. To eliminate any airborne toxins and allergens, you should add an air purifier to your bedroom. However, make sure to consult one of the best air purifier reviews beforehand in order to get a high-quality one. In addition, you can introduce a plant, as well, to maximise the quality of air in your bedroom.
Lighting is another important element that you need to pay attention to. Once you’ve gone to bed, it’s important that there’s no bright light that might disrupt your sleep. You can use dark curtains to block off sunlight in the morning. If you enjoy bedtime reading, you should have a bedside lamp for that purpose.
By adopting healthy habits, developing a daily routine and creating an appropriate sleep environment, you’ll ensure that you get quality sleep every night.
About Author: Lana Hawkins is an architecture student and the editor-in-chief on Smooth Decorator. She enjoys writing about interior decoration and landscaping. Lana is interested in sustainability and green building, and that’s where she gets most of her inspiration.
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