7 Guidelines for A Good Night’s Sleep
In this fast-paced modern-day lifestyle, it is possible to overlook the importance of sleep in our life. Whether it is work, study, or simply binge-watching shows on Netflix, we often seem to lay aside our sleep for other activities. However, one must always remember that the key to performing any of the everyday activities efficiently lies in a consistently good sleep quality. We have therefore compiled a list of 7 effective guidelines or sleep tips that shall help you sleep better.
#1 A Good Bedroom Environment
The path towards achieving a good night’s sleep goes through taking care of all your senses and creating the best possible sleeping environment. Declutter your bedroom from time to time, especially the area near your bed so that your mind learns to associate your bed only with the act of sleeping. Make sure that your bedroom is the coolest, darkest and most silent part of your house. Though this may seem like simulating the experience of sleeping in a cave, your room shouldn’t smell like one. Keep your windows opened in the day to allow proper circulation of air. Make sure that your blinds and curtains are efficiently blocking out any external noise or light that can interrupt your sleep. See that the temperature of your room remains close to 65 degrees in the night to allow a comfortable sleeping experience.
#2 Sleep Schedule
Achieving a consistently good sleep quality requires some strictness on your part. This is why you should make it habit to form a proper sleep schedule that not only regulates your bedtime and the time you wake up but also lets you complete the recommended eight hours of sleep on a daily basis. Try to fall asleep and wake up every day (even weekends) at around the same time so that the body’s internal sleep cycle can help make the act of falling asleep easier. It is considered beneficial to follow a bedtime ritual every day that allows you to unwind naturally after the day’s toil and prepare you for the sleep ahead. Taking a hot shower, listening to soft music, reading a book, doing yoga, etc., can be considered as activities that help soothe your mind and body before sleeping.
#3 Regular Exercise
Researches in the past have shown how people who work out regularly have an improved sleep quality and find it easier to doze off than those who do not exercise. Even as less as 30 minutes of physical activity everyday has been found quite beneficial for reducing stress, anxiety, obesity, heart risk, and combating sleep disorders like insomnia and sleep apnea. Workout sessions should ideally be placed in the morning or afternoon as it is known to stimulate the body, regulate metabolism and increase the overall body temperature. While this can help you start your day with a positive energy, when done close to bedtime, the same effects can make it harder for you to fall sleep. It is therefore ideal to avoid performing exercise before bedtime.
#4 A Proper Diet
Each type of food and drink has its own advantages and disadvantages when it comes to sleep which is why there are certain guidelines that you need to follow related to your diet. Include food items and drinks rich in component that help induce sleep such as melatonin, magnesium, potassium, tryptophan amino acids, etc. Bananas, kiwis, almonds, oats, coconut water, cherry juice, etc., are some foods and drinks that help you sleep better. At the same time, you must avoid taking caffeinated drinks, chocolate, cheese, etc., as they can disrupt the hormonal balance required for a good night’s sleep. Make sure that you are not eating food that is too spicy or too heavy close to bedtime as this can cause indigestion and subsequently lead to a disrupted sleep.
#5 Exposure to Light
The human body requires a proper amount of light every day to help maintain the circadian rhythm of the body. The circadian rhythm which is affected by the light and darkness in our surrounding in turn is responsible for regulating the sleep-wake cycle of our body. It is therefore crucial that your home or workplace receives ample amount of natural sunlight in the day. In the absence of sunlight, exposure to bright light is also considered helpful. However, the exposure to bright light should be curbed gradually as the day progresses which is why your bedroom should at max be lit dimly after sundown. Stay clear of electronics such as laptops, TV sets, smartphones, etc., at least 90 minutes before bedtime as they are known to emit blue light which is detrimental to the natural sleep regulating hormone of the body called melatonin.
There is some debate when it comes to the effect of naps on our nighttime sleep. Recent researches suggest that short naps are not only good for the sleep health but also help in improving brain function. Naps lasting not more than 30 to 40 minutes are good for boosting memory and creativity, increasing concentration and reducing stress among other things. However, napping should be done strategically as daytime naps that are longer and too close to bedtime can obstruct the body’s ability to fall asleep in the night.
#7 A Suitable Mattress
No list of tips for better sleep is complete without mentioning the importance of a good mattress. The fact that we spend about a third of our day lying on it is reason enough to make it a top priority to invest in a mattress that is comfortable and provides good support. With the inception of different mattress varieties such as latex, memory foam, hybrid, etc., consumers now have a plethora of products to choose from. We recommend going through the reviews of mattress on InsideBedroom.com to help pick the one that is comfortable and plush yet firm enough to support the body’s framework.
Reaching a point where you constantly get good sleep every night requires strict adherence to the aforementioned guidelines and some amount of patience. We are hopeful that the tips to get to sleep listed by us helps you get a good night’s sleep on a daily basis.