4 Effective Ways to Improve Your Sleep Quality
How often do you catch yourself dozing off in the middle of an important meeting, or yawning while attending a lecture? I bet every day! This usually happens when you have spent the previous night tossing and turning in bed. As a result, you wake up with puffy, sleep-clogged eyes, unable to get out of bed.
If you face the same problem, you must improve your sleep quality. In this article, we’ll explore a few ways to help you enhance your quality of sleep. So read on and find out what works best for you.
1. Follow a Sleep Schedule
Your body has a circadian rhythm that controls your sleep-wake cycle. When you go to bed and wake up at irregular times, the cycle gets disrupted. This can lead to issues like poor sleep quality, lack of focus, and daytime drowsiness.
To improve your sleep quality, stick to a sleep schedule and follow it consistently. Go to bed at the same time each night and try to wake up at a fixed time. Make sure you receive the recommended 7 hours of restful sleep each night to wake up fresh and energized. Also, do not ditch your sleep schedule on weekends or other holidays.
2. Stop Using Screens Before Bed
Imagine lying in bed, aimlessly scrolling through your Instagram feed for hours on a stretch, waiting for sleep to take over. But instead of feeling sleepy, your brain feels increasingly wired up and stimulated. Don’t worry, you are not alone, we’ve all been there.
Studies reveal that electronic devices emit blue light that reduces the amount of melatonin your brain releases. This, in turn, leads to insomnia and a deteriorated quality of sleep.
To overcome this, make sure you switch off all devices and screens an hour before you hit the sack.
3. Create a Comfortable Environment
When was the last time you slept like a baby? Probably when you stayed in a hotel. This is because hotel rooms are so comfortable and offer such a perfect atmosphere that sleep kicks in naturally.
You must create a cozy sleeping environment to enjoy the same sleep quality at home. Ensure that your bed is properly made, the bedsheets are clean, and the pillow is neatly fluffed up. Your room should have the right level of darkness and be completely noise free. Moreover, you can invest in good scented candles like lavender and jasmine to enjoy the finest sleeping experience.
4. Focus on Your Diet
Your dietary habits significantly impact the quality of your sleep. Scientific research has proven that people who indulge in bad eating habits are more likely to suffer from insomnia and disturbed sleep. Increased consumption of food rich in calories and sugar while low in nutrients negatively affects sleep. To have a good night’s sleep, pack away on fruit and vegetables and keep your junk intake in check. Also, avoid having caffeinated drinks near bedtime, as they induce brain stimulation.
Conclusion
Sleep is one of the basic human requirements. It’s not only important for a healthy body but also a healthy mind. To save yourself from the embarrassment of yawns and sleep-deprived eyes the next day, make sure you have a quality-packed slumber each night.
