Our bodies need at least eight hours of sleep to function at an optimal pace, yet more than ⅓ of people globally barely get six hours of sleep every night
It’s important to take time to get a good night’s sleep and develop healthy habits that will enhance our quality of sleep at night.
We are often so busy trying to win this rat race in today’s modern world that we let our stress overcome us, leading to poor quality of sleep.
Lack of sleep can lead to multiple issues, such as loss of cognitive function, being irritated, tiredness, absenteeism, and much more.
It’s important to give ourselves time to relax so that our body can be at rest and recover itself for the next day.
If the dysfunctional sleep cycle continues, it can lead to quite a serious disorder called insomnia.
This can affect every aspect of our lives and can disrupt our daily tasks to quite a significant extent.
It’s important to stop loading up on caffeine to stay awake and to give ourselves some much-needed shut-eye.
We have gathered some other tips so you can develop healthy habits to enhance your quality of sleep…
Stick to a routine
A routine is not only important for your daily activities when you’re awake, but it’s also crucial that you keep up with your sleep routine as well.
It might tempt you to catch up on your sleep during the weekends or even to sleep later than you usually do, but understand that this will make it hard for you to get sleep in the long run.
Our bodies have a biological rhythm and a circadian rhythm system that helps regulate our sleep.
It tells the body when it is time to produce melatonin, the hormone that makes us sleepy.
If we sleep late, our body will produce melatonin late, making us get less sleep.
So this is why it’s important for us to try going to bed at the same time even if it is the weekend, holidays, or even vacation so that our internal clock stays the same.
Exercise is important if you want to enhance your quality of sleep.
According to many studies, exercise can help us decrease our stress, which is a big factor in causing lack of sleep.
The cortisol produced by our bodies is lowered down when we exercise, and our happy hormones (endorphins) are released.
Moving the body helps us get relaxed at night, but make sure that you work out in the day or the adrenaline after your work out at night will not let you sleep.
Just 20 minutes of exercise every day can lead to a better quality of sleep at night.
People who exercise often also report more energy, less fatigue, and less napping during the day.
Eat a well-balanced diet
It’s important to make some changes to our daily diets if we want to sleep better at night.
Caffeine might help you wake up in the morning but its effects last quite long in the body and it can ruin your shut-eye for the night.
Alcohol is a depressant but it leads to frequent tossing and turning all night long.
It’s crucial you cut out caffeine after the afternoon and limit your alcohol.
You should also eat proper meals throughout the day which contain complex carbohydrates, omega-3 and 6, and essential vitamins and minerals to keep you energetic during the day.
Try to avoid heavy or spicy foods at night because it causes a problem with sleep.
There are times when we can not get stress out of our mind which leads to us tossing around in bed all night long trying to sleep.
In such cases, trying natural sleep supplements for your sleep may be a good idea.
You can try CBD oil every night before bed in order to help you relax.
You can also try magnesium since it helps the body relax.
Using lavender oil mixed with a bit of coconut oil on your neck and wrists can also help quite a lot.
You might love 80 degrees on the beach, but this is not ideal for your sleeping condition.
If it’s too hot or even too cold, it wakes your body up and does not let you rest properly.
According to many studies, the ideal temperature of the room for sleep is somewhere around 65 degrees Fahrenheit.
You need to have the perfect balance between your quilt, the air conditioning, and your sleeping clothes in order to get the best sleep possible.
This will also help you drift off faster at night.
When our body keeps seeing light even when it is time to sleep, the melatonin in our body is not produced properly.
This is not only in terms of natural lights or even the lights in your room.
We are talking about the blue light that is emitted from your electronic devices, mimicking natural light and keeping your body awake.
If you use your phone, computer, or even watch TV before bedtime, it is more likely that you will not go to sleep.
Try to switch off these gadgets at least an hour before bed, and if you need something to do, you can pick up a book.
There are numerous studies that have pointed out the detrimental effects of nicotine on our sleep.
Smokers are five times more likely to not have a good night’s sleep than people who don’t smoke.
It’s important to get away from this stimulant if you are having really bad sleep.
Smoking can also lead to many breathing disorders such as sleep apnea or asthma, making it harder for you to get a good night’s sleep.
It’s important to inculcate certain habits within yourself if you want some good quality rest.
Use these tips to help you get back on track.