5 quick ways to improve your sleep
Having a good night’s sleep is as important for your health as having regular exercise and a healthy meal, especially in a world where we wake up every day to ‘hustle’ to make ends meet.
As an adult, you are required to have seven to eight hours of sleep each night to feel well-rested and energized.
Here are 5 quick ways to improve your sleep.
Create a restful environment
Some environmental factors can improve or hinder your sleep quality depending on the way you use them. Studies have shown that prolonged exposure to light in the evenings can make it more difficult to fall asleep, and the use of room-darkening shades, earplugs, a fan, or other devices can create an environment that will improve your sleep. Turning off the light and keeping the room cosy and dark also enable the brain to release melatonin for a calming, sleepy effect.
Noise is another environmental factor that can interfere with your ability to sleep. If you have ever slept in a studio that is well sound prodded, you will discover that noise is a big hindrance to a sound sleep.
Poor-quality bedding is another factor that affects sleep due to increased lower back pain, which can make it harder to sleep well.
Don’t eat late in the evening
Avoid going to bed hungry or stuffed, especially taking heavy or large meals within a couple of hours of bedtime, as this will lead to serious discomfort that might keep you awake at night.
Similarly, nicotine, caffeine, alcohol, and too much water consumption can affect your sleep, thus should be eliminated. Taking any meal 2 hours before bedtime keeps your body system active when it needs to shut down and fix itself.
Reduce blue light exposure in the evening
Exposure to blue light before going to bed or while in bed will affect your sleep at night. It is advised you do away with every electronic device like smartphones, computers, TVs, or any other device that produces light at least 30 minutes before going to bed.
Studies have shown that scrolling through your phone or computer before going to bed can reduce the production of melatonin in your body.
Stick to a sleep schedule
The recommended amount of sleep for a healthy adult is at least seven (7) hours. Therefore, set aside no more than eight (8) hours for sleep and try to stick to that schedule every day, including weekends. Being consistent reinforces your body’s sleep-wake cycle.
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If you find it difficult to fall asleep within about 20 minutes of going to bed, try to read a boring book or listen to soothing music, and go back to bed when you’re tired.
Limit daytime naps
Limit daytime naps to 20 to 30 minutes to prevent interfering with nighttime sleep. Also, avoid napping late in the day, as long or frequent naps can disrupt your internal clock, and make falling asleep at night more challenging.
However, if you are a night worker, you might need to nap late in the day before work to help make up your sleep debt.
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