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A sound night’s sleep is important for everyone just as regular exercise and a healthy diet. We all are aware of the fact that eight hours of sleep every night is necessary for us but instead what we do? We chat, surf social media or watch a movie on our phone and other gadgets till 2:00 or 3:00 AM and eventually fall short of sleeping hours. What happens when we wake up the next morning is we feel tired and even without any desire to leave that comfort place, drag ourselves out of bed. We all just can’t deny the fact that living in the modern age life affects our sleep quality and in turn, affects our health. Although, we know that sleeping late at night have negative effects that we ignore to improve the quality of our sleep. Right? Well, if you are someone like me who is thinking to change this bad habit and willing to wake up feeling fresh, here are some tips you can follow to get that tight sleep:
Optimize your bedroom environment
For a good night’s sleep, create a sleeping environment in your bedroom by switching off the lights and eliminating external noises.
Avoid long daytime naps
A nap during the day indeed boosts our energy level & makes us more productive. But, keep in mind to keep it as short as possible as taking a longer than 30-minute nap can impair your sleep quality at night.
Sleep on high-quality & comfortable mattress
For better sleep quality, make sure you sleep on a comfy & good quality mattress and pillow as the uncomfortable ones can worsen your sleep cycle.
Avoid intake of caffeine before bedtime
Avoid consumption of caffeine after 2 PM in the afternoon if you want to sleep well at night. As intake of coffee can hinder your sleep cycle.
Don't consume alcohol before bedtime
I know the ideal time to enjoy your favorite drink is in the night. But, if you are someone who faces difficulty in falling asleep, avoid consumption of alcohol before you sleep as it can lead to disrupted sleep patterns.
Wear socks while you sleep
It is okay to sleep while wearing socks as it regulates blood flow, body heat, and helps us sleep better.
Meditate or pray before sleeping
Before sleeping, either do meditation or pray as doing so will relax your mind, calm your body and eventually will improve your sleep quality.
Ideal room temperature
Before hitting the bed, make sure that your bedroom has an ideal temperature in which you are comfortable to sleep. As it is said that a bedroom that has an optimal temperature makes an individual fall asleep faster.
Turn off all the gadgets
I know it’s very difficult to avoid using a smartphone, laptop, TV, and other gadgets before hitting the bed. But, if you want a sound sleep, stop using all the devices at least an hour before sleeping.
Eat food items that promote good sleep
To enhance your sleep quality, eat food items like almonds, fatty fish, kiwi, lettuce, etc. as these will help you fall asleep faster. Happy Sleeping!