Do you also feel that you are not getting enough and better sleep? Do you also feel lethargic and irritable throughout the day? Do you also keep turning off the alarm again and again? If yes, then no problem, you are not alone. There are millions of people in the world who are troubled by sleep problems and this is the reason why they feel irritable, tired and lethargic.
We have brought something special for this problem of yours. Some small but miraculous changes through which you can get better sleep and feel fresh and energetic throughout the day.
Without any medicine or any complicated routine, you can improve your sleep naturally with the 7 proven tips to improve your sleep.
Stick to a Consistent Sleep Schedule
First of all, let us tell you that our body adapts to a regular routine and thrives on it. If you go to sleep and wake up at the same time every day, whether it’s a weekend or a holiday, it helps regulate our circadian rhythm, which controls our sleep-wake cycle.
But if you vary your sleep and wake times every day, your body loses track of when you’re resting and when you’re working. Your mind get confused whether you should sleep or stay awake. Therefore, aim to get at least 7 to 9 hours of sleep every day.
Pro tip: Alarm can be your weapon to get a good sleep. Don’t set an alarm just to wake up, but also to let you know it’s time to sleep.
Create a Relaxing Bedtime Routine
Do you have a habit of screen time and any other work and then immediately going to bed? Change this habit now, as it can disrupt your sleep. Stop looking at screens some time before bed, or give your mind some time to rest after completing whatever task you’re currently working on. A calm routine tells your brain that it’s time to sleep.
Here are some tips you should consider:
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- Start by taking a warm bath.
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- Do some light yoga or stretching, just as much as you can.
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- Listen to some slow and your favorite music.
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- Write a story or a diary. You can also read something if you want, but not on a screen.
Now let’s come to the most important thing, and that’s consistency. If you do the same relaxing activities every night, your brain will be trained for better sleep.
Avoid exposure to blue light before bed.
Yes, blue light is the light that comes from your screen—your phone, laptop, tablet, or any other gadget. This light reduces the production of melatonin in our body, a hormone that helps you sleep.
So, if you’re habitual to checking Instagram and Netflix before bed, be careful, because it’s not good for you and your sleep at all.
Tips to reduce blue light:
- Put your gadgets on Night Shift or use a blue light filter.
- Use blue light-blocking glasses during the use of these gadgets.
- Stop looking at screens before 1 hour of bed for a restful sleep.
Pay attention to your eating habits
Our diet has a significant impact on our sleep, so pay special attention to what you eat, especially in the hour before bed. We’ve listed some points below:
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- Always avoid coffee after noon, as it severely disrupts your sleep.
- Eat light and balanced meals at night instead of heavy and fried foods.
- Alcohol – it may help you fall asleep but can disrupt REM sleep.
Instead, you can try other natural steps, such as:
- Chamomile tea
- Eating a few almonds or walnuts
- Foods rich in magnesium and melatonin, such as bananas and kiwis.
Improve your sleep environment
The simplest way to improve your sleep quality is to transform your bedroom into an environment conducive to good sleep, rather than a living room or meeting room. Below are some effective measures you should consider:
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- Blackout curtains – Yes, blackout curtains block out external light, creating a peaceful feeling.
- Temperature – Set your room between 16 and 18 degrees.
- Use earplugs or cotton balls to block out external noise.
- Keep your mattresses and pillows of good quality and clean.
- Keep your gadgets away.
A quiet environment not only keeps you stress-free but also relaxes you, allowing you to fall asleep quickly and feel refreshed in the morning.
Be Physically Active (But Not Too Late)
Make exercise a part of your life. Regular exercise not only reduces stress but also improves the quality of your sleep and helps you sleep deeply. However, if you exercise excessively at night, be aware that excessive exercise at night can overstimulate your body and cause difficulty sleeping. Therefore, if you exercise, stick to a moderate amount of exercise.
Try Natural Sleep Aids (If Needed)
Sometimes, despite our best efforts, we can’t fall asleep, and even if we do, it’s not restful. Here are some tips for a safe and gentle, natural sleep. You can:
Start with 0.5 or 1 mg of melatonin supplements.
Eat a magnesium-rich diet to relieve muscle tension.
Use lavender or other essential oils for aromatherapy.
Note: Do not use any supplements without consulting a doctor, especially if you have a medical condition.
Bonus Tip: Keep a Sleep Journal
Track your daily routine, such as when you woke up, when you went to bed last night, or what you ate or drank before bed. How long did you sleep after going to bed, or how did you feel after waking up in the morning? Do you feel refreshed and energetic, or lethargic? You can also keep a diary of this regularly and compare your daily routine with this diary after 7 days, and also track how much your sleep has improved..
Conclusion: Sleep Better, Live Better
Sleep is not a luxury but a necessity for a healthy body. If you adopt these 7 habits, you will not only enjoy restful sleep but also improve your focus, immunity, improved mood, and overall health.
Just like a drop fills a pot, by adopting small habits in your daily life, your future, your body, and your well-rested personality will thank you.