Everyday stress and unhealthy habits result in disruption of sleep. Moreover, disruptive sleep also adds to physical and mental health issues. However, making a few changes in your lifestyle can benefit your sleep cycle and help you wake up fresh and rejuvenated in the morning. Note the following tips to ensure sound sleep at night.
Turn-Off Electronics
Several studies say that using a phone or any other gadget at night can increase the time it takes for you to fall asleep. Hence, the first step is to cut down screen time. An article in PharmEasy says that lights emanating from gadgets are detrimental to the sleep pattern.
It stimulates the brain and does not allow the body to sleep fast. Studies suggest that you must either read or meditate before going to sleep. It will help your body and mind to rest throughout the night.
Build A Restful Environment
A report in Mayo Clinic suggests a dark, cool and quiet room is an ideal environment to sleep. If your body is exposed to light or sound around the time you need rest, it will be difficult to fall asleep.
Hence, the room must be sound-proof, the room temperature must be suitable for your body, and curtains must black out any light coming from the outside world. It will help to induce sound sleep through the night.
Cut Caffeine And Alcohol
An article in Harvard Health Publishing suggests avoiding wine, coffee and chocolate before going to bed. All these foods and beverages contain caffeine. While you might feel sleepy after consuming alcohol, you will experience disruptive sleep throughout the night.
Similarly, you must also avoid eating to the brim. A full belly, acidic food items or spicy delicacies can cause heartburn. The article advises eating a meal at least three to four hours before going to bed.
Reserve Bed For Resting And Sexual Intercourse
The Harvard article mentions that many people use their beds for working, answering phone calls and eating. Many of you might even have a television in the bedroom, making it a space where you unwind your mind while watching a movie late at night.
However, the article says that the bed must be reserved for sleeping and sex only. The bedding must remind you of rest rather than a place where you can stay awake and perform every other task than just sleeping.
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Follow A Sleep Schedule Religiously
The articles in Mayo Clinic and PharmEasy swear by the advice of setting a particular time to go to bed. Both suggest following a schedule religiously and avoiding irregular bedtimes.
If you have a set time to go to bed, the body recognises it and automatically releases sleep-inducing hormones. But if your sleep schedule keeps changing, it becomes difficult for the body to sway between changing times.
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Cut Down Noon Naps & Manage Stress
Studies suggest you will experience discomfort while sleeping at night if you take long naps or have an irregular sleep schedule during the day. Also, if you are stressed for any reason, it will be difficult for you to sleep comfortably at night. Therefore, you must cut down on noon naps and adopt meditation or therapies that can help you manage stress.
The aforementioned tips will help you sleep better at night. However, if none of this helps and you experience symptoms of sleep disruptors quite often, it is time to consult a doctor for a complete health evaluation.