Quality sleep translates into increased energy and great productivity. It also offers enhanced immune system and heart health and can also help prolong your life. Not only are you supposed to enjoy sleep for many hours but this should also be quality sleep where there is no disruption in-between. There are several things you can do in order to enjoy quality sleep at night and these natural tips will keep you from stress and unpleasant times. Below are 5 natural ways to that will help you sleep better every night: –
- Create and maintain a sleep schedule
Of the many tips that are helpful for improving your sleep, creating a schedule is one of the most important. You should come up with a sleep schedule –Sleeping and waking up hours – and stick to it throughout the week. Plan when to go to bed and get up every day and this will help your system to adjust and acclimatize with the program. This means that your body will automatically seek to switch off at a particular time at night and switch on in the morning.
- Watch what you eat at night
Your diet can affect the quality of your sleep greatly. You should avoid eating large or heavy meals at night or at least within the last 3 hours before bedtime. Heavy meals overwork the body during digestion thus making your body system uncomfortable. Always eat light meals and avoid alcohol, caffeine and nicotine as well. These substances normally stimulate the brain to stay alert and can disrupt your sleep at night.
- Create a comfortable sleeping environment
Did you know your bedding can affect the quality of your sleep? As a part of creating a relaxed environment to sleep in, you should ensure that you have quality bedding and these do not have to be costly. Invest in puffy comforters and cotton bed sheets among other items. You should also make your bedroom a little dark, quiet and cool by using the right kind of lighting and curtains or blinders. Don’t expose yourself to too much light moments before bedtime and this will mean avoiding screens and gadgets. Always calm your mind and body before bedtime by taking a shower or relaxing in a bathtub.
- Maintain the right temperatures in the bedroom
A bedroom that is too hot or too cold will affect your sleep. Your bedding should also help maintain the right temperature without causing your body to feel cold or sweat. A thermostat could help set the right temperature which should be around 75°F. if you are using a down comforter for example, make sure it’s not too heavy and warm during summer and during winter, ensure that it’s quality enough to keep you warm.
- Do away with sneaky light sources
Light simply sends a signal to the brain to wake up and thus you should ensure that your bedroom is dark with no sneaky lights disrupting your sleep. Avoid light from your phone, laptop or even light bulbs. Any entry of light through the eyes is normally relayed to the hypothalamus thus delaying melatonin which is the hormone that promotes sleep.
With these tips, you will be able to enjoy quality sleep every night and thus wake up the following day energized and ready for the chores ahead. Lack of sleep could easily result in mental breakdown and stress and this should be avoided at all costs.