A famous Irish proverb quotes, “a good laugh and a long sleep are the two best cures for anything,” which determines the significance of quality and peaceful sleeping routine in our lives. At least 8 hours of sleep every night encourages good physical and mental health.
This means that you are not doomed to turn and toss every night. Since a good night’s sleep is as important as a healthy diet and regular exercise, a poor sleeping routine can have a negative impact on your performance, hormones, and overall brain functions.
It can also increase the risk of getting serious diseases and gaining unhealthy amounts of weight. Whether it’s family responsibilities or work stress, there are a number of factors that affect your sleep. So, here are some of the many beneficial things you can do to improve your quality of sleep.
You can improve your sleep patterns by creating a room that is ideal for sleeping. This means that you would need to invest in your bedroom sanctuary and buy a bed with an adjustable base. Several pieces of research have shown that the quality of your bed can actually have a significant effect on your sleep as compared to poor bedding.
This means that if you have been sleeping on the same mattress for more than a decade, this could be one of the major barriers between you and your sleep.
You can also create a comfy and cozy environment around you, which means a cool, quiet, and dark place that can help you fall asleep. Since excess exposure to light can make it more challenging to have a peaceful sleep, you need to avoid prolonged use of light-emitting screens. If possible, go for a walk after dinner and take shower before you hit the bed. Pick one time when you should be in bed and religiously follow that routine every day.
Create a Sleep Routine
Sometimes no matter how hard you try, you are not able to sleep properly, which is why you might spend all night tossing and turning on your bed. One of the easiest ways to manage quality sleep is by creating a proper sleep routine.
For this, you can start by setting aside no more than eight hours for sleep, as for an adult, a healthy amount of sleep is seven hours. This means that most people do not need more than eight hours in bed to fulfill this purpose.
You can also train your brain by creating a proper bedroom schedule. When you go to bed and wake up at the same time every day, you will be able to sleep as soon as you lie down. You can also try to limit the difference in your sleep routine on weekends and weekdays to stay consistent.
This will also help your body’s circadian rhythm function to align itself with sunset and sunrise as well. A regular sleeping pattern can help you to enhance your quality of sleep as well as improve your overall mental and physical health in a great manner.
Take a Relaxing Bath
Taking a relaxing shower or bath is also one of the many popular ways to sleep better at night and maintain your health. There are studies that indicate a calming bath can help improve the overall sleep quality and fall asleep faster, especially when it comes to older adults.
You can also take a hot bath before going to bed to get a deeper sleep. Alternative to that, if you do not really want to take a full bath at night, you can also try simply bathing your feet in hot water, which can be quite helpful for you to improve your quality and sleep and relax.
Another benefit of taking a hot bath or shower is that it can soothe your nerves and assist you in getting rid of all the stress and tension on your muscles after a tiring day.
Try to Heal Your Gut
Most of the time there are many people who might suffer from sleeping sickness or are not able to sleep properly at night. One of the many reasons behind this might be because they do not eat healthy amounts of nutrients that can help induce comfortable sleep.
This means that eating an excess amount of unhealthy or junk foods can certainly have a negative impact on not just your physical health but also on your mental well-being, which can disturb your overall sleep pattern and cause several similar issues.
For this, you can try eating healthy foods that contain an accurate amount of melatonin and magnesium, which can turn out to work as natural sleep supplements for you. These nutrients are necessary as they have been found to promote calm and relaxation.
Avoid Daytime Naps
One of the many reasons why you are not able to sleep at night might be because you are taking long naps during the daytime that are disturbing your overall sleep cycle. While short power naps are quite beneficial, taking irregular and long naps can negatively impact your night’s sleep. The reason behind this is that sleeping during the day can confuse your internal clock and can harm your health. Alternatively, if you feel sleepy in the daytime, try to take naps that will last 30 minutes or less as this can enhance your brain function.
So, if you are having trouble sleeping at night, try to stop napping or shorten your naps to get better sleep during the night.
Limit Alcohol Consumption
If you are one of those people who love to enjoy cocktails or wine casually, one thing that you need to do to enhance your quality of sleep is to try limiting your alcohol consumption, especially during the nighttime.
This is because it can have a great impact on the natural production of melatonin in your body and can also cause symptoms of sleep apnea or snoring.
While occasional consumption of alcohol might make you feel like you are sleeping deeper, it can certainly cause several different issues in your sleep architecture.