The day looks brighter on a gloomy day if we had a good night’s sleep. But it’s a different story when sleep is frequently interrupted. A lack of Zssss makes it harder to think and easier to become irritated and anxious. It may lead to some severe diseases like obesity, anxiety, blood pressure, diabetes, heart disease, etc. These simple tips will help you sleep better and be more energetic and productive during the day. But first understand the signs of poor sleep and its reasons.
Signs of poor sleep quality:
1.When you are feeling tired thought the day
2.Having dark circles or under eye bags
3.Feeling stressed out
4.Waking up at night
5.Taking 30 minutes or more each night to sleep
Reasons for poor sleep:
1. Late-night screen time
- Those late-night message exchanges
- Watching Netflix
- Finishing up a web series because you don’t want to break the flow and mood
2. Over tiredness
Don’t think you will immediately fall asleep if you have had a hectic day. Sometimes, over fatigue may come in your way.
3. Our lifestyle
Drinking alcohol, too much napping, eating close to bedtime, or consuming too much caffeine will lead to poor sleep.
4. Food intake
Laying down with a full stomach makes it hard to sleep properly. Also, consuming oily or spicy food may cause heartburn, and you will have disturbed sleep.
5. Missing the window
We all have a window when we feel very sleepy. And if we miss that or purposely ignore that window, we end up saying wide awake till 3 am.
6. Health conditions
Sometimes, we find it hard to fall asleep if we are in pain. Anxiety, depression, sleep apnea, and neuropathy also contributes to the underlying reasons.
So how can we control them and improve our sleep?
We can have a better sleeping pattern by changing our lifestyle. For any health-related issues, it is advisable to consult a doctor as early as possible. With the right approach, you can reliably fall asleep within minutes. One of the keys to smoothly falling asleep is relaxation.
Related article: What to do when you can’t sleep
1. Avoid screen time
I am not going to say anything new here. However, we have to follow this as the first step toward better sleep.
2. Comfortable pillow
After a long day, we need a bed that will support that tired neck and back. Finding the right pillow can be a game-changer when you’re trying to figure out how to sleep better. A good pillow will support the skull and neck without applying undue pressure, as it conforms to the exact shape of the sleeper, thus spreading the weight evenly and uniformly along the vertebrae. Here is one option for the coolest pillow to buy.
3. Room temperature
Cold temperature can bring a good change. Keep your room dark and temperature between 60–67°F (15–19°C).
4. Diet
Avoid greasy, heavy food at night time. The same goes for sugar intake. Instead, try to include fruits, vegetables, and salads in your dinner.
Related article: 5 foods that help you sleep
5. Routine helps
Every day, follow a consistent wake-up and bed time routine, including weekends. Being consistent reinforces your body’s sleep-wake cycle. If you cannot fall asleep within 20 minutes, get up and do something relaxing. Remember, something soothing does not mean being on your phone.
6. Regular exercise
The ideal time for exercising is in the morning, but 2-3 hours before bedtime is also acceptable if you cannot do that. In addition, relaxing, low-impact exercises such as yoga or gentle stretching in the evening can help promote sleep.
7. Meditation
Include meditation before bedtime. It will relax your mind, body, and soul.
When it comes to getting a good night’s sleep, you need to balance quality and quantity. Then only you will feel rested and rejuvenated. I hope these tips will help you.
