Like food or water, sleep is an essential requirement for life and health. According to research, sleep is a significant and active part of our lives. During sleep, the body is actively battling viruses and other infections, cleaning the brain using a waste removal system, searching for and eliminating cancer cells, healing damaged tissues, and creating memories that are critical for learning. A healthy sleep schedule can enhance mood, mental clarity, and decision-making skills. Vital organs of our body such as the heart also depend on a sufficient amount of sleep.

Even though getting enough sleep every night is crucial for both physical and mental health, some people find it hard to snooze off faster after a hectic day. If you are sleep-deprived, it may affect every aspect of your life. Your daily sleep routine, sometimes referred to as your sleep hygiene, can improve your quality of sleep.

 

7 tips to improve your sleep:

Most adults require an optimum of 7 hours of uninterrupted sleep at night. Having high-quality sleep in essential after a stressful day and even generally. To help improve your sleeping pattern and to increase the quality of your sleep, here are 7 science-backed tips to improve your sleep.

 

 

1. Invest in bedding:

It is essential to have the ideal mattress for your requirements and taste, to ensure that you are comfortable enough to sleep. Purchasing a supportive pillow and mattress can assist in guaranteeing that your spine receives the right amount of support to prevent aches and pains. The way your bed feels is greatly influenced by your blankets and linens. Choose bedding that will assist in keeping the temperature ideal for you during the night. This depends on the weather where you reside or the temperature settings in your house.

 

 

2. Set the environment of your room:

Setting a good sleep environment in your room is essential for sound sleep. 

 

• Make the bedroom dark to exclude any lights, especially white and blue. If required, cover the windows with opaque window covering. If it's difficult to avoid streetlights or traffic lights, wear an eye mask.
• To create a bedroom that is conducive to sleep it is important to minimize all noises. Consider using a fan or white noise machine to draw out any adjacent noise sources Another way to prevent noises from disturbing you while you're trying to go to sleep is to use headphones or earplugs.
• You don't want the temperature in your bedroom to distract you by being overly hot or chilly. Although everyone has a different optimal temperature, most research suggests sleeping in a room that is between 65 and 68 degrees.

3. Retrain your brain:

Retrain your brain to turn off stress. Replay all of your blessings at night rather than worrying about them. Think exclusively about the good. "Gratitude is strongly and consistently associated with greater happiness," according to a Harvard study. Grateful people are better able to handle hardship, enjoy good things in life, feel happier, and form lasting bonds with others.

 

 

4. Prepare 1.5 hours prior to bedtime:

Adopt a calming schedule. Give yourself one and a half hours before bed to facilitate your body's shift from awake to sleep. Set an alarm for one and a half hours before bed to begin getting ready for sleep. Avoid staring at computer or phone screens. Steer clear of thrills like viewing an action movie or reading distressing news reports.

Observe your body's signals. Go to bed if you start feeling drowsy sooner than normal. Our body uses drowsiness as a signal that you need to sleep. The body can be battling an infection or might need more sleep to recuperate from the events of the day. Additionally, your body needs extra sleep following periods of strong physical or mental stress.

 

 

5. Check your intake:

The quality of sleep is connected to the food you consume before bedtime. It is preferable to eat three hours before sleeping and have a light meal. Below are some tips:

 

• Stay away from heavy or spicy foods. three hours before you usually go to bed.
• Limit beverages a few hours before bed to save time on getting up to use the restroom.
• Stay away from alcohol right before bed. Although it can induce sleep problems, it could also aid in falling asleep. If you intend to consume alcohol, make sure to finish it a few hours before bed.
• Coffee, chocolate, and nicotine if consumed, must be done 5 hours or more before sleep.

 

 

6. Set a consistent sleep routine:

Following a consistent sleep schedule means that you are regulating your body’s internal clock. This means going to bed and waking up at the same time every day, even on the weekends. If you consistently maintain this habit, your body’s internal clock will start signalling when it's time to go bed no matter how fresh or tired you are. 

 

 

7. Limit stress and avoid using electronic devices before bed:

Managing stress throughout the day helps people acquire a good night’s sleep. Practice stress reduction techniques like:

 

• Follow a nightly routine: For instance, you may read a book after washing your face and brushing your teeth. Before lying down, some people prefer to stretch or have a cup of tea. As long as your routine is calming and starts at least half an hour before you go to bed, there is no right or wrong way to do it. 
• Plan for the next day: If you are the kind of person who finds it difficult to stop thinking about the next day, start creating lists about the task for the next day as you get ready for bed. Do you want to be sure you don't miss anything on tomorrow's responsibilities? Put them in writing.  
• Turn off devices: Laptops, tablets, and smartphones can keep your mind active, making it difficult to relax. These electronic gadget's lights can also inhibit your body's natural melatonin synthesis. Try to unplug for at least one hour before bed to sleep fast at night.
• Practice mindfulness: Practice mindfulness activities like relaxing your mind and body. Doing deep breathing exercises, releasing tension from muscles and overall body can help you feel relaxed and doze off quickly.

 

 

When to take sleep supplements or visit a doctor?

It may be wise to get help if you face these issues:

 

• It always takes you at least half an hour to get to sleep.
• You frequently wake up for extended amounts of time or several times while you're asleep.
• You nap a lot.
• You frequently feel drowsy, especially when it's not suitable. 
• If you have sleep deprivation and haven’t slept well in a long time
• If you feel sleep apnea.

 

All these symptoms may contribute to a sleep-related condition that might require professional advice. Natural sleep supplements and sleep patches are also quite commonly used by individuals who wish to enjoy a good night’s sleep. These patches are convenient to use and allow for a sound sleep at night without any possible side effects. However, before introducing any supplement to your diet, it is best to consult a doctor.

 

 

Conclusion:

Sleep is essential to our overall health. You may get better sleep by following these easy suggestions. Making minor adjustments in your daily activities may have a significant impact on your sleep quality. Aim for a consistent bedtime routine and refrain from using electronics just before bed. Additionally, deep breathing methods are beneficial for relaxation. Make your bedroom cosy and abstain from coffee just before bed. These routines can help you wake up feeling fresh and prepared for the day. Make these adjustments now and observe the improvement in your mood. Sleeping well is only a few steps away!