Research has shown that quality sleep has a direct correlation to good health. You could probably be wondering what to do to improve your sleep habits and avoid turning and tossing every night. What you should know is that experiencing good sleep hygiene is not a farfetched dream. It is something you can attain with a few tips and a bit of discipline. Let us look at simple ways you can improve the quality of sleep.
Maintain a sleep schedule
Sleep experts recommend that you sleep for up to eight hours every day to stay healthy. Thus, it would help if you chose when you should retire to bed and when you should wake up the following day. Go to bed and wake up at the same time every day, even on weekends, when you do not have tight work schedules.
Sticking to a sleep schedule will help regulate your body’s natural clock, known as the circadian rhythm. It could also help you fall asleep for the night with minimal disruptions.
Set the time to relax before going to bed
Set up a pre-sleep routine that prepares both your mind and body for sleep. Various sleep experts have acknowledged that relaxation techniques can help treat insomnia. These relaxation strategies may include listening to soft music, reading a book, or taking a hot bath.
Trying out these different activities before going to bed will help you find the best and most useful technique that applies to your sleep.
Avoid heavy meals and caffeine before bedtime.
What you eat before going to bed can affect your ability to get quality sleep. If you eat heavy meals before bed, you will likely experience stomach discomfort. Consequently, you might have it rough trying to catch some sleep as you are likely to be turning and tossing on your bed.
Also, you should avoid taking caffeine and nicotine three to four hours before bedtime. They are stimulants that can keep you awake for longer as their effects take longer to slow down. If you are a fan of tea and coffee, then it could be hurting the quality of sleep you get.
It is also common for men over 50 to struggle to sleep through the night because they have to wake up and pee. In this case, you can use prostate supplements to improve your health. There are many products in the market, but you ought to be wary of quality. One of the most popular ones is ProstaGenix, a supplement that is used by men with prostate problems. It can help you avoid waking up to pee, a feat that will improve your sleep hygiene.
Create a sleep-inducing environment
The environment of your bedroom can affect the quality of sleep you get. Precisely, retiring to a quiet, dark, and cool room can promote sound sleep. To achieve that, you can take the following measures:
- Lower the volume or cancel any external noise with comfy earplugs
- Use heavy curtains to blackout shades of light. Alternatively, you can use an eye mask to block light
- Lower the temperature of your room and keep it comfortably cool. You can open the window to let in a cold breeze or use an air conditioner to lower your room temperature.
- Keep your room well aerated.
- Make sure that you have a comfortable mattress and pillow
- Declutter your room and keep away all your electronics, including your mobile phones and computers.
A good environment means your brain will not be distracted, and you will get good sleep!
Again, you should know that the quality of sleep you get has an impact on your health. If you have been experiencing difficulties getting enough sleep, there is likely something you are not doing right. We hope this guide will improve your sleep hygiene. Remember to speak to a medical professional to help if you still can’t sleep well at night.
from Wellbeing Magazine https://ift.tt/3g6K3U0