Healthy sleep habits are a must if you are looking to improve the quality of your sleep. People who find it difficult to get into deep sleep every night should follow persistent sleep hygiene. Sleep hygiene is a combination of some logical habits and practices. Following them with devotion will ensure that you sleep well while you stretch. Let’s take a look at some of the most significant tips.
1. Avoid consumption of all elements that interfere
This includes nicotine, alcohol, caffeine, and other chemicals. All of these products work as a stimulant that forces you to stay awake.
If you want to consume chocolate, soft drinks, tea, coffee, etc., make sure you do it at least 5-6 hours before your standard bedtime.
2. Make your bedroom look like one
Create a very calm atmosphere in your bedroom. It should not look like a studio or a warehouse. Clean out any extra things that aren’t bedroom supplies, keep the lights very dim, and use your favorite scent. All of these together will make sure you fall asleep instantly.
3. Follow a relaxing routine before bed
An hour before bed every day, do something that relaxes your mind and body. Taking a bath is very effective; instantly makes you sleepy. Listening to slow, calm music (although not with the help of your headphones) also makes a big difference. For some, reading works well too. Be the best judge and decide the most comforting practice for you!
4. Stick to your daily routine/enjoy physical activities
The most important factor is feeling tired when you are about to retire to bed. Following the same routine day after day will exhaust you. But if it is not that then you can give yourself the pleasure of exercising so that your body demands a good rest. If you exercise, make sure you do it at least 5-6 hours before your usual bedtime.
5. Eat light meals at night
Your dinners should consist of foods that are easy to digest. Also, make sure you eat at least 3-4 hours before you sleep. Sleeping on a full stomach is a bad idea. It can lead to indigestion and therefore disrupted sleep.
6. Refrain from consuming too much fluid in the afternoon/evening
Drinking a good amount of water and juices is extremely important. But the focus should be on consuming more fluids during the day and less at night. Balancing this is very important.
7. Avoid sleeping during the day
You can take a nap for 10 to 15 minutes, but don’t sleep more than that. This little nap will relax you enough to continue through the day. But a longer nap will mean you’re too relaxed to feel tired by bedtime. And this will definitely interfere with your sleep pattern.
Try to incorporate them into your daily routine. Getting used to these will help you have a more restful sleep. Other than that, try to understand the signals your body is giving you and try to go with the flow. I hope that all these tips contribute to improving the quality of sleep!