Poor sleep quality is truly a bothersome issue, draining off a good deal of your daytime energy. Sleep hygiene (commonly known as good sleep habits) can ensure you good sleep and help you stay fresh, active and free of stress throughout the day.
1. Frame a sleep schedule; adhere to it
A sleep schedule basically involves going to bed and getting up at a fixed time every other day. Staying up a little longer for work completion or getting up a little later for relaxation might seem fancy; however, all that it can do is ruining your sleep routine. Persistent efforts should be maintained to regularize the sleep-wake cycle of your body. It is highly advisable not to alter your wakeup time or sleep time during weekends.
A big mistake people usually make is going to bed without actually feeling sleepy. Avoid such practices at any cost. Ideally you should be asleep within 20 minutes after you go to bed; if you don’t doze off in that interval, make sure to leave the bedroom and indulge in some calming activities like listening to melodious and soothing music / reading; this would help you fall asleep.
The bedtime schedule should be tailored in a peaceful and relaxing fashion. Your cozy bed should have you on it only for sleep/sex.
2. Choose a calm and peaceful space for sleep
The room that you choose to sleep at night should be a place absolutely apt for grabbing that undisturbed and peaceful sleep. You should look into the following aspects while you select your sleeping room:
- Temperature: The temperature should be comfortable enough; not too hot, not too cold.
- Lighting: The darker the setting, the better the sleep quality.
- Noise: A noisy ambience can steal away the merits of your sleep.
- Exposure to screens: Screens should be never allowed in your bedroom. Televisions, computers and phone should never find path to your bedroom.
3. Monitor your daytime naps
The longer you sleep during daytime, the longer it takes you to fall asleep. Half-an-hour is the best bet when it comes to the ideal duration of your daytime nap.
Preferably, avoid sleeping too late (post afternoon), if at all you choose to doze off for some time during the day.
4. Keep an eye on your diet; A light dinner is a star among sleep habits
Never go to bed without having sufficient food; hunger can hinder your sleep considerably. Also, avoid overeating prior to bedtime. A packed tummy can cause uneasiness and affect your sleep. Food that takes a longer time to digest should not be included in your dinner menu. Try not to have vegetables like broccoli and cauliflower, read meat, processed meat, cheese and dark chocolate at night.
Taking too much of fluids (especially juices and soda) before sleep time is never a good practice. Avoid alcohol, caffeine and nicotine as these can affect your sleep pattern to a great extent.
5. Good amounts of physical activity during daytime helps
If you lead a sedentary lifestyle, with minimal amount of physical activity, it’s time to rethink for your sleep’s sake. Being on the move during daytime can help you fall asleep quicker at night; the quality of sleep is enhanced as well. Stick to regular morning/ evening workouts. Jogging in the park with your spouse/ best buddy can uplift your relationships as well.
The only thing to watch out here is: Avoid intense workouts post evening; closer it is to your bedtime, switch over to a more relaxed mode. Prior to bedtime, you could opt for a warm bath clubbed with some soothing music.
These amazing sleep habits can work well in regularizing your sleep pattern and enhancing your sleep quality. However, if you tend to experience sleep issues and insomnia for over a month, you should certainly consult a doctor citing the same.