Good night’s sleep begins long before you go to bed. Prioritizing your rest can be achieved by including healthy sleep hygiene practices into your schedule. Good sleep, however, is about taking care of your body and mind so that slumber feels natural and rejuvenating, not just about logging hours under the blanket.
Healthy Habits to Enhance the Quality of Sleep
1. Keep Yourself Active During the Day
Sleep and movement are closely related. You might not feel enough exhausted to take a nap if you have been sedentary all day. An intensive gym routine is not necessary. Yoga, dancing around the house to your favorite music, or even taking regular walks might help you maintain a balanced energy level. Avoid working out late at night, though, as it may leave you feeling stimulated rather than drowsy.
2. Create Bedtime Routines
Every night before going to bed, choose calming pre-sleep activities to engage in. By following these evening routines, you can help your body relax and recognize when it’s time to sleep. This could be relaxing with a book, taking a warm bath, or enjoying some music.
3. Prepare the Scene for Sleep
Your bedroom ought to seem like a place created just for sleeping. A peaceful setting, soft lighting, and cozy bedding all help. Your body learns to find its rhythm on its own when you go to bed and wake up at the same time every day. This regularity eventually makes it much simpler to go (and remain) asleep.
4. Steer Clear of Blue Light Right Before Bed
Using a screen right before bed can affect your sleep since it emits light with blue or green wavelengths that stimulate the retinal ganglion cells. This is particularly true for gadgets that you keep in close proximity to your eyes, such as computers, tablets, and phones. A night mode that employs more red-spectrum light is available on some smartphones to mitigate this effect. Nevertheless, it’s usually better to avoid using any screens right before bed.
5. Be Mindful with Food
Sleep patterns are directly related to what you consume. Late-night junk food or heavy dinners can keep you up and cause discomfort. Make an effort to eat light meals in the evening that include whole grains, vegetables, and some protein. Choose something calming, like a handful of nuts or a banana with warm milk, if you need a snack before bed. And this one is really important: avoid coffee in the evenings. You may not realize how long it stays in your system.