The health experts came up with 7-8 hours of quality sleep to promote health in multiple ways. In this article, let’s help you with easy-peasy sleeping tips to get a good night’s sleep and improve your wellness.
Reduce Blue Light Exposure
Make sure to reduce blue light exposure, especially in the evening, to keep yourself near quality sleep. It will give your body and mind complete relaxation as it reduces hormones like melatonin. Thus keeping your laptop, smartphones, and tablets away is also good and recommended.
Avoid Caffeine At Night
We know that caffeine has ample health benefits as it keeps the body focused, energetic, and stimulated. Thus if you consume it at night, it can trigger your sleep, as it stimulates brain cells in the central nervous system, which might stop relaxing the body and keep you awake for longer. Even many health studies claim that taking caffeine up to 6 hours before you are going to bed can worsen the natural sleep schedule, thus avoid it at maximum.
Don’t Take Irregular Sleep In Daytime
Short power naps are quite good for your health but can hamper your sleep schedule at night. Sleeping in the daytime can confuse your internal clock, which can make your nights sleepless and anxious. Longer naps of more than 30-45 minutes must be avoided in the day if you are concern about your health and sleep.
Keep Your Wake And Sleep Time Consistent
To be healthy, not only sleep is crucial, but your wake-up time is. Keep them both balanced and consistent every day, with align sunrise and sunset schedule. Poor sleep will highly affect your health, and even waking up late or too early can strike your wellness.
Take Your Health Supplements Properly
If you are concerned about the health and need to improve quality sleep, balance your hormones. Melatonin is the prime hormone that ensures healthy sleep and tells your nervous system to relax. So if you are prone to a poor sleep schedule, then go for melatonin supplements (only under prescription).
This is majorly used by people with insomnia to sleep faster. Keep the balance of other health supplements to sustain hormones and have better sleep. Supplements such as ginkgo Biloba, glycine, valerian root, lavender, magnesium, etc., are suggested by health practitioners to have improved sleep.
Say No Alcohol
Late-night alcoholic drinks and cocktails must be avoided. Having a couple of drinks can spoil your natural sleep schedule and even disbalance hormones. It even increases snoring, sleeps apnea, and disrupted sleep patterns.
Good Bedroom Environment
So very precise to optimize your bedroom temperature, lights, and bedding good for comfortable sleep. Keep your gadgets and noise away. If you are in love with reading books, you can do that. Let the lights of the bedroom make you feel cozy and relaxing. Do keep your bed clean and your bedroom environment quiet for easy sleep. Keep your mattress, pillows, and bedding essentials tidy and comforting.
Keep Stress Away
We do have stress and anxiety but let them away from the bed. It can spoil your sleep and mood, directly or indirectly. Clear your mind with great positivity and calmness if you want easy and disrupted sleep for 8 hours. Adopt healthy relaxation techniques like practicing yoga in the morning, go for a walk, adopt more healthy diet plans, etc.