Tips For Better Sleep In The Night

Good quality sleep at night is crucial for the overall well-being of humans. Research suggests that adults need six to eight hours of sleep per night. Sleep deprivation has a negative impact on your immune system, making you more susceptible to infection. Lack of sleep leads to fatigue and decreases your mental agility. Sleep deprivation also compromises your safety as you lose concentration and coordination.

Sleep is an indispensable part of good health. There are a few practices to improve the quantity and quality of your sleep. These good sleep hygiene tips help to improve your sleep and overall quality of life.

 

1. Invest in a comfortable mattress and pillow

   Have you ever wondered why you sleep better in a hotel? The relaxing environment and the bedding helps you sleep like a baby in the hotel. Mattress quality can also affect your sleep. Good quality bedding helps to relieve back pain, shoulder pain, and back stiffness. It also enhances your sleep quality. Choose a mattress that suits your body requirements. There is a wide range of bedding options available in the market. Make sure to keep your mattress and pillows clean and free of all dust and mites. Change your bedding every ten years.
   
   
   
   

2. Set your biological sleep clock
   

   How to set your biological clock? You need to hit the bed at the same time every night and wake up at the same time every morning. This routine practice helps to set your internal biological clock.

   Try to stick to your sleep routine as closely as possible. Stick to your sleep and wake times, even on the weekends. Because when you disrupt your cycle over a weekend or during vacation, it takes a few days to get back on track.
   
   

3. Avoid caffeine and alcohol late in the evening

   Consume coffee, tea, or other caffeinated beverages 4-6 hours before bedtime. Limit your alcohol consumption to less than 1-2 drinks per day. A glass of wine before bed might prove helpful to sleep. But eventually, it disrupts the sleep cycle causing multiple waking episodes. Caffeinated beverages and alcohol increase urine production. It leads to disturbed sleep by forcing you to get up several times to go to the bathroom.
   
   

   
   
   

4. Relaxing and sleep-promoting bedroom environment
   

   Make your bedroom a place to wind up and relax, not a workplace, theater, or gaming room. Invest in a comfortable mattress and pillows. Ensure you replace your mattress every ten years. Use window blinds or blackout shades that help to block outside light considerably.

   If noise keeps you from falling asleep, you may invest in a white noise machine or a pair of earplugs. Set the thermostat no higher than 75 Fahrenheit at night. 
   
   
   
   

5. Avoid screen time prior to bed
   

   Avoid or limit your screen time to at least two hours before you hit the bed. The flashing screen lights, color, and brightness stimulate our brain making it difficult to relax and fall asleep. Put away screens 2 hours before bedtime to help your brain rest and prepare to wind up for the day.