Ways To Improve Sleep Quality


  • Stick To A Sleeping Schedule

Aside from being creatures of habit, sleep is important in our life. For this reason, it is important to always strive to keep our schedule every day, even during the weekends. Sleeping late over the weekends will affect our sleep patterns that you have cultivated over weekdays.  Always schedule your sleep and stick to it.

  • Avoid exercising too late in the day

Exercising is always good for our health and, in fact, encourages sleep. However, exercising too late in the day will harm your sleep.  In fact, it is recommended not to exercise no later than 3 hours before going to bed.

  • Avoid nicotine and alcoholic drinks late in the evening

It is a known fact that nicotine and caffeine are stimulants. It is important to note that consuming these stimulants in the afternoon can affect sleep quality. Particularly nicotine is not good compared to caffeine. Although it is a mild stimulant, it is known to make smokers wake up early than they would naturally.

Alcohol, on the other hand, affects a person’s REM sleep, which makes a person be in a lighter stage of sleep.

  • Avoid larger meals and beverages late in the evening

Heavy meals may cause digestive issues and stomach discomfort. This will, in turn, affect sleep. On the other hand, drinking too much fluid will surely cause you to have many trips to the bathroom.  To prevent all this, keep everything light.

  • Avoid medication that disrupts or delay sleep if possible

Medication is important, especially if you are suffering from a specific condition. There are several commonly prescribed blood and heart medications that can disrupt sleep patterns, especially if consumed before bed. Experts recommend speaking to your physician if you find yourself having trouble after consuming your prescription. It is important to note that even over-the-counter drugs can have a similar effect on sleep.

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  • Avoid napping after 3 PM

Although naps are known to be an effective pick-me-up, taking them too late in the day can make it difficult to sleep at night.

  • Create time to unwind before jumping to bed

After a long day, it is wise to find time to relax before going to bed. This technique helps prepare the body. One of the best ways to achieve this is by taking a hot bath. This simple action will help lower the body temperature and make you feel sleepy. Ensure that when you do jump into bed you are comfortable, trying to sleep on an old mattress will never end well. Read these Casper mattress reviews and find the perfect mattress for a great night’s sleep.

  • Make the bedroom a gadget-free room

Computers, cell phones, and even TV are major distractions when used before bed. These devices emit blue light, which decreases the secretion of melatonin. This is a hormone that regulates sleep and wake cycles.

  • Sunlight exposure

Did you know that sun exposure during the day helps regulate sleep patterns? In fact, experts recommend soaking in the sunlight for at least 30 minutes a day.

  • Do not stay in bed if you cannot sleep or not sleeping

If you find yourself lacking sleep for about 20 minutes, it is wise to go and do anything else like reading a book until you feel sleepy.

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