woman awake from sleep

Sleep influences the quality of our life. Unfortunately, our busy lifestyle often interferes with natural sleep patterns and a lot of us are used to living without getting enough sleep. That is totally wrong! Lack of sleep can cause bad mood, higher levels of irritability, drowsiness, issues with concentration and with the digestive system. Regular poor sleep increases the risk of serious health problems, such as diabetes, obesity and heart disease. Therefore, sleep deficiency shortens our life expectancy.

Well, now it is the time to think whether you get enough sleep or you need to change your bedtime habits for getting a good night’s rest. Remember, you can change your life for the better, just try! Here you’ll find 8+ ideas to sleep better at night.

How to Improve Sleep Habits?

If you understand that you don’t get enough sleep, it isn’t a bad thing. It means that you understand you have a problem. It also means being ready to change sleep habits.

However, the first thing you need to do is define exactly what “enough” is. Generally, grownups in good health need 7-9 hours of night sleep.

Then you should follow some well-known steps that can improve your ability to fall asleep and stay asleep:

  • Take time for sleep;
  • Keep your sleep/wake cycle;
  • Practice a calming bedtime ritual;
  • Perform light physical exercise or restorative yoga at least two hours before you go to bed;
  • Avoid over-excitement.

Doctor Recommendations for Getting Restful Sleep

Most of the physicians consider lack of sleep as a great problem for the current generation and continue to hold that we’ve got to act now! They investigate this problem and offer science-backed ways to get better sleep.

Make Your Lifestyle Healthier

Sleep experts have proven a marked negative impact of alcohol and nicotine on sleep. Nicotine is known as a stimulant that can disturb sleep and increase the risk of developing sleeping conditions like sleep apnea. In turn, alcohol initially leads to drowsiness, but finally can also disturb sleep. Remember, at first, smoking and drinking can make you feel sleepy, but after all, they cause fragmented sleep and leave you feeling fatigue the following day.

It is clearly preferable to stop drinking and smoking entirely. However, if you can’t cut alcohol and cigarettes out of your life completely, try not to use them at least four hours before bedtime.

Have a Nap in the Daytime

When you are really tired and feel that you need some rest in the afternoon, you can allow yourself to have a little nap. Keep in mind the key word is “little”! Your daytime sleep must not last more than 45 minutes.

Design the Ideal Bedroom for Sleeping

The room where you are going to sleep directly affects your sleep quality. So, when you want to get a good night’s rest, make your bedroom environment comfortable.

Tips to Improve Sleep Quality for Maximizing Your Sleep Environment:

  • Hang blackout curtains to block outside lighting;
  • Dim or switch off the lights in the room;
  • Color the walls in relaxing blue or green shade;
  • Choose a comfortable mattress, suitable pillows and sheet;
  • Minimize noises in the house and outside;
  • Find out the perfect bedroom temperature for sleeping;
  • Surround yourself with a scent you love.

Control Your Diet

Avoid large, spicy and sugar meal at least four hours before going to bed. A light snack two hours before bedtime is accessible if you really feel hungry.

Limit the Intake of Water and Fluids before Bed

Bedtime is the only time you shouldn’t drink water and other fluids. Drinking water before going to bed can be an inconvenient problem because it disturbs your sleep. You should wake up once or more to empty the bladder. It would be better to avoid drinking fluids at least two hours before bedtime.

Use Melatonin to Regulate Your Sleep

Melatonin is also called the “sleep hormone” because high levels of this hormone can help you fall asleep faster. Melatonin is a hormone, which lets your body and brain know that it is bedtime and you may relax falling asleep much easier. People all over the world who have sleep disorders use melatonin supplements. By the way, it is supplied without a prescription in most countries.

Avoid Caffeine before Bedtime

Maybe you think that it goes without saying that people mustn’t drink coffee for getting better sleep. But pay attention, we mean not only coffee, we mean all drinks that contain caffeine. You should understand that tea, soda and chocolate can also include caffeine and it would be better to check the caffeine content of the drinks before ingesting them in the evening.

Remove All Your Gadgets from Your Bed

Reserve your bed for sleep! Surely, you may send some funny good night meme to your friend and then put away your laptop or smartphone. You shouldn’t work in your bed because only then you stop associating your bed with stress.

Speak with Your Doctor

If you’re still having poor sleep, you should visit your doctor or consult a sleep professional. It is a medical issue and, in some cases, sleep deficiency may require medical treatment.

Keep in mind a solid night’s sleep is particularly important for your health and well-being. It has a lot of benefits for you, including protecting your mental and physical health, personal safety and quality of life. Don’t you ever forget that!


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