10 Ways to Improve Your Sleep

Sleep is vital for your mental and physical wellbeing. How well and how long you sleep will determine how productive you will be during the day. Though we are all wired differently, we can try some standard practices that enable us to sleep better. Here are ten ways to improve your sleep:

  1. Avoid long daytime naps

Daytime naps or power naps may be useful for you as it helps you focus. However, taking long naps during the day may hinder you from sleeping better at night.

  1. Go to bed at the same time, every day

Your body’s circadian rhythm follows a specific set loop. If you want to improve your sleep quality, sleep at the same time every night. It will help your body clock function better.

  1. Avoid blue light exposure

The blue light emanating from our gadgets may affect our body clock. When going to bed, avoid the use of your phone or laptop. 

  1. Be active during the day

How well you sleep at night is affected by your activities during the day. You need to be engaged during the day to sleep better at night.

  1. Don’t eat close to bedtime

Experts warn that you should avoid eating a few hours before you sleep. Eating close to bedtime may cause hormone disruption and affect the quality of your sleep.

  1. Avoid cigarettes and alcohol late in the evening

Smoking late in the evening may cause poor sleeping patterns. The same goes for drinking alcohol, as this may disrupt the body clock. If you must smoke or have a drink in the evening, do it early enough.

  1. Clear your mind of thoughts

We tend to think or ponder on life issues at night. It is a habit that may cause you to suffer insomnia or other sleep disorders. When going to bed, clear your mind of all thoughts.

  1. Ensure you have quality bed and beddings

Your mattress, beddings, and pillow should be comfortable enough for you to sleep consistently. Change your sheets regularly, and if you have an old mattress, consider changing it. 

  1. Take a warm bath or shower

Taking a bath or a shower one and a half hours before going to bed can help you improve your sleep quality. The bath or shower will help you relax. Consider dipping your feet in warm water before sleeping can also help.

  1. Have the right mindset

Our brains have a way of doing whatever we tell it. Have it in mind that you will get a whole night of sleep and watch it happening. Having the right mindset will help you sleep better. 

Parting Shot

Sleep is a very personal thing, and we should customize it in a way that benefits us. What may work for others may not work for you. Choose the things that work well for you.

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