Healthy sleep - 7 proven tips to sleep better at night
Your bedroom is the place where you find your zen. It relaxes you and makes you feel at peace at night. But what if it isn’t the case?
People with sleep difficulties often neglect the influence the bedroom can have on their quality of sleep.
All the spaces you live in influence your behavior in one way or another.
Even if you are a night owl, follow these simple sleep-inducing bedroom tips for a fresher morning the next day.
Light and dark affect the entire human race and people have been physiologically trained to sleep when it’s dark and stay awake when it's daylight.
If you wish to maintain a good sleep routine, control the light you are exposed to before bedtime. Artificial light disrupts the circadian rhythms of the mind and body which affect the sleep/wake cycle.
When the rhythms change frequently because of the light, the sleep-inducing hormone, melatonin is suppressed.
Problems associated with it are insomnia, cancer, depression, stress, sleepwalking, and restless leg syndrome.
So, stay away from bright light, natural or artificial during bedtime
Say bye-bye to phones and laptops.
Everything has two sides, and so does the noise. Good and bad.
Good noise runs constantly or semi-constantly with the same tone as flowing water. Bad noise is loud and disruptive like television and Instagram reels. The idea is to keep yourself from noises that make you come back to the conscious stage.
Use earplugs or simply try calming and consistent sounds to calm your mind and body
Say bye-bye to surround sound movies at night.
Experts say: don’t exercise at night. Apart from that, we live in an era where we have enough distractions to keep us from sleeping like surround sound speakers, smartphones, and tablets.
The habit of not using them is hard to break. Keep any kind of watching or listening activities in another room for a sound sleep
Say bye-bye to Insta reels.
Keep your sleep space hygienic, uncluttered, and sanitized. Sleep needs its own space and you should have a decent amount of space to walk and have proper airflow.
Problems associated with improper space are allergies, congested breath, and sleep disruption.
Say bye-bye to hoarding
TEMPERATURE The normal ideal temperature to fall asleep is 24° C-26 ° C. Body temperature fluctuations happen throughout the day. A warm comfortable temperature leads us toward the moment of sleep.
Invest in a good gadget that keeps a balanced temperature throughout the night to avoid sleep disorders.
Say bye-bye to overcooling
COMFORT Pillows and mattresses are the first things that come to our mind when someone says comfort.
But there is so much more to that!!
Use calming scents, maintain a proper bed posture, and don’t fiddle with the AC remote and disturb your sleep.
All these things influence the overall sleep quality and affect the release of endorphins, the pleasure hormones.
Say bye-bye to sleeping on the stomach
SLEEP SCHEDULE It is essential to maintain a sleep schedule. Whatever keeps you away from sleeping and waking up simultaneously, find an alternative for that. Everything you do at night affects your ability to rest and you get up with morning anxiousness and stress which extends the whole day.
Say bye-bye to late-night work
One cannot deny the benefits of restful sleep and each of these suggestions will bring you closer to the sleep-friendly atmosphere to get that proper slumber required in your daily lives.
Until then, Sleep well!! Sweet dreams!!