5 Best Tips to Improve Your Quality of Sleep
Can you remember how you felt the next day after pulling an “all-nighter”? AIt’s often said that you can sleep when you’re dead, but as you grow older, you realize sleep is important to your overall health and well-being. The human body was never meant to stay awake 24/7, and it’s certainly not good for you to do so. Lack of sleep can wreak havoc on your health, quality of life, productivity, etc. To help you improve your sleep quality, here are the five best tips to keep in mind.
Reduce Screen Time Before Bed
The brighter your screen and longer you’re exposed to it before bedtime, the more difficulty you’ll have falling asleep. Dimming or turning off lights, turning down your devices’ brightness settings, and avoiding screen time (or media consumption in general) at least an hour or two before bed is a good rule of thumb. Read a book instead. Not only will you be able to fall asleep faster, but reading also reduces stress levels. If reading isn’t your thing—and some people don’t like how still it makes them feel—listening to music may help you relax and fall asleep easierbetter than by silence alone.
Prioritize Your Sleep
Sleep is a low priority for many people. Many other tasks demand your attention before you can finally climb into bed. The problem with prioritizing sleep so low on your list is that it only makes you feel worse in all areas of your life. If you want to be happier, healthier, and more productive, you need to focus on getting enough sleep every night.
Create a Routine
The quality of sleep can be dramatically improved by creating a relaxing nighttime routine. A soothing bedtime routine will allow you to relax, unwind, and prepare for a full night’s rest. Create a healthy routine such as reading or meditating before bedtime. Try to go to bed around the same time each night and wake up around the same time each morning. Doing so will help establish a healthy sleep routine.
Avoid Certain Foods and Drinks Before Bed
Foods and drinks like soda, coffee, and tea can keep you up at night. They contain caffeine—and too much of it in one sitting will make you restless and interfere with your shut-eye. Try to avoid these beverages and foods high in sugar or fat within a few hours of bedtime. It’s also important to avoid alcohol before bed. Alcohol might help you fall asleep quickly, but it reduces deep sleep (the restorative kind).
Optimize Your Room For Sleeping
A dark room can help you fall asleep quicker and stay asleep longer, while cool temperatures help your body relax. An easy way to optimize your sleeping environment is by installing blackout curtains. Another tip, keep your cell phone outside of your bedroom. The light from such devices can interfere with sleep patterns. It’s also a good idea to avoid any other electronics before bedtime, as they may stimulate your brain or keep you awake.
It’s important to get plenty of rest so that your body can function properly and you wake feeling refreshed, ready to take on your day. If you know you don’t sleep enough, then now is the time to establish a healthy routine so that your body gets the rest it needs to repair and thrive and allow you to function more productively.