Sleep is something you should never compromise with no matter what happens in your life. But this is not the case as we are not able to have control over anything that goes around us and this somehow does affect our sleep routine. These stressful and depressive activities in our lives make quality sleep sometimes elusive.
We all know that no matter how hard we try we can’t control these activities that happen around us all the time but what we can do is control ourselves. We can have control over all those things that are in our own hands. So, here are some tips that can help you attain quality sleep.
1. Pay attention to what you drink and eat
We all are aware of the effect that our eating and drinking routine has on our daily life. So, paying attention to what you eat and drink during the day should be your number 1 priority. You should never go to bed either stuffed or hungry as this has a major effect on your sleep by causing discomfort. You should also choose not to eat extremely late at night and give your food enough time to get digested. You should also stay away from any food or drink item that can have an impact on your sleep.
2. Include physical activities in your routine
Going for physical exercise regularly can be very beneficial for your sleep. This regular exercise is the best way to reset your internal clock. Exercise promotes melatonin production which again helps you in sleeping better. But one thing you should keep in mind is that you should not be physically very active around your bedtime and should prefer exercising at least 2-3 hours before your bedtime so that it does not interfere with your sleep.
3. Say no to the habit of napping
Regular or long naps can also cause you to experience sleepless nights. Napping can really affect your nighttime sleep. If you are someone who loves to have naps then you should try and limit the duration of those naps to a maximum of 30 minutes and you should also not nap late in the day. This way your naps would not interfere with your night sleep routine.
4. Try to relax
You can’t fall asleep if your mind is in a hyperactive state. So you need to relax and calm your mind whenever you are trying to sleep. Going for activities like meditation or journaling can help your mind to relax and ultimately help in getting good sleep.
5. Choose a dark and quiet place
Keeping your room cool, dark, quiet, and away from any exposure to light can help you in falling asleep easily. Darkness tells your brain to make more melatonin, so you feel drowsy. This ambiance would automatically make you want to fall asleep. Another thing you can do is that you use your bedroom only for sleeping and for nothing else, not even working so that whenever you enter it you have the feeling of falling asleep and nothing else.
6. Limit the consumption of caffeine and nicotine
These two stimulants interfere with your sleep. Taking caffeine regularly can affect your sleep cycle and can also become the reason behind your experiencing restless and sleepless nights. Other than caffeine studies have also shown that nicotine is something that also affects your sleep cycle. Tobacco users who break their habit experience a lot better sleep than the ones who still consume tobacco.