If you constantly feel in need of deep sleep, perhaps it’s time for you to improve your sleep hygiene.
Your daytime & bedtime habits prevent you from getting the quality sleep you need. Sleep hygiene means healthy sleep habits, which foster your mental & physical health and thus your overall well-being.
Besides sleeping for 7 to 8 hours every day, here’s what you can do:
- Sleep at the same time every day
Along with this, wake up at the same time every day. Yes, even on weekends. This way, your body clock will be regulated so that you fall asleep & wake up at the same time daily.
In fact, by being consistent with your sleep schedule, you will not feel drowsy or sleepy during the day.
- Adopt a bedtime routine to relax yourself
This helps you unwind so that you’re lulled to sleep. Besides, if you follow this routine diligently, your body too gets used to it and recognizes that it is your bedtime.
It is recommended that you start your routine around half an hour to an hour before going to bed.
You can follow any of these bedtime routines:
- Taking a warm shower.
- Doing some stretches to relax your muscles.
- Taking deep breaths.
- Reading a book.
- Listening to soothing music.
- Exercise everyday
Just 30 minutes of daily exercise improves your sleep quality. We suggest that you exercise outdoors as exposure to sunlight is a great way to improve your sleep hygiene and regulates your sleep cycle.
If you want to do some activity a few hours before your bedtime, try yoga or stretches.
- Keep all electronic devices away
Devices, including your mobile phone, emit blue light, which reduces the melatonin level in your body, thus causing disturbed sleep and adversely impacting your sleep hygiene.
So, not looking at your phone before going to sleep is not enough. You’ve got to keep it away from your reach.
Along with the blue light, the constant buzzing of your phone as you receive message notifications can wake you up from your sleep.
- Cut your caffeine intake
Did you know that the effects of caffeine last about 7 hours after consumption? So, regulate your caffeine intake according to this fact so that you may sleep on time.
- Use the bed only for sleeping
A comfortable bed is often bait as it tempts us to sit on it while reading, working, or watching TV.
But if you use it only for sleep, your brain recognizes and gets used to this association so that you may easily fall into a deep sleep.
- Create a conducive sleep environment
A dark, quiet, and cool room helps you easily fall & remain asleep.
A bedroom temperature between 60°F & 67°F is the optimal temperature for a night of deep sleep.
8. Limit or avoid taking naps
If you absolutely do need to take a nap, make sure that you don’t sleep for over half an hour, and avoid sleeping later in the afternoon. You should apply these sleep formula in your daily routine.
But most importantly, relieve yourself from all the anxieties or worries that are disturbing you. This works great in calming your mind and body.
Use these tips and say goodbye to those sleeping pills. You can thank us later.