A sound sleep results in increased energy and productivity, improved heart and immune system, happy mood and a long life. Healthy sleep habits can make a big difference in your quality of life. Use these tips to improve your sleep practice.
Always set a sleep schedule and stick to it
Even if you follow this one simple trick, it will help you to improve your sleep over the time. Make sure that you go to bed at the same time every night and get up at the same time every morning, be it a weekend. Having a regular sleep routine keeps your biological clock steady and thus you rest better.
Maintain a sleep Dairy
Tracking your sleep pattern every day for at least 2 weeks will give you a better understanding of your habits is affecting your rest. Write down everything related to sleep, like what time you go to bed, how long it takes you to fall asleep and how many times you wake up in the night, how you feel in the morning, etc. When you compare your daily activities with your night sleep patterns, it can show where you need to make changes
Nicotine is a stimulant, and thus it prevents smokers from falling asleep. Also, many smokers experience withdrawal pangs at night. Smoking also gives breathing disorders, which can also stop you from getting a good night’s rest.
Cut caffeine after 2 pm
This includes coffee, tea and cola. Caffeine is also a stimulant that stays in your system for about 8 hours. So avoid having it near your bedtime, it prevents your brain from entering deep sleep or stop you from falling asleep.
Experts usually recommend setting your bedroom thermostat between 65° and 75°F—a good guideline, but pay attention to how you actually feel under the covers. Slipping between cool sheets helps trigger a drop in your body temperature. But for a sound slumber, once you’ve settled in to bed, you shouldn’t feel cold or hot, but just right.
Spray some sleep inducing scent
A few smells like lavender, chamomile and ylang-ylang leads to relaxation and helps you to sleep more soundly.
Eliminate sneaky light sources
Light is a powerful source that prevents the brain to sleep. Even the glow from your laptop or smart phone or any other electronic gadget on your nightstand may pass through your closed eyelids and retinas and into your hypothalamus (a part of your brain that controls sleep). Thus, the darker your room is, the more soundly you’ll sleep.
Sleep on a comfortable mattress and pillows.
Make sure that your mattress is comfortable and supportive. Get a few comfortable pillows to get the best sleep every day.