Be it animals or humans everyone needs sleep. As you will well know that missing even one night’s sleep can make you cranky, foggy and drowsy. It can also have a serious impact on your health. Missing out on sleep can change your hormone levels, decrease your exercise performance and even effect your brain function. Not only this it can cause you to gain weight and even make you prone to different chronic diseases.
Here is how you can improve your sleep quality, with these simple sleeping habits.
- Enjoy the sunlight
Yes, this is as simple as that. Just by being in the sun during the day can help your internal clock to reset and subsequently have better quality sleep. Studies have shown that people with insomnia after bright light exposure slept way well and longer. It also helped them fall asleep quicker in 83% of the cases.
- Say no to late caffeine
You have heard it everywhere and it is true. Caffeine can help you focus better and improve your energy by stimulating your nervous system. This is exactly why you should avoid caffeine six hours before bedtime. But still if you need that cup of coffee, stick to the decaffeinated one.
- Brush your teeth
It may seem irrelevant but brushing your teeth before you go to sleep can not only improve your dental hygiene but also establishes a routine. Following a routine can help you sleep better.
- Sleep at the same time every day
Your body follows an internal clock, that often follows the daytime rhythms. If you are consistently waking up and sleeping at the same time every day it will help you stick to your routine. Irregular sleeping pattern can contribute to a poor sleeping quality.
- Take a melatonin supplement
Melatonin is an important sleep hormone. This hormone tells the body when it should relax and go to bed. A simple melatonin supplement can help you get quality night sleep. This supplement is easily available in drug store and online.
- Avoid drinking Alcohol
Having a drink before going to sleep or with dinner is normal but do not overdo it. Studies have shown that drinking alcohol can increase snoring, sleep apnea and effect your melatonin levels.
- Don’t eat late
If you eat late in the evening, it can affect your sleep quality and can also disturb the natural production of melatonin. So, it is better that you eat your last meal at least 4 hours before going to bed. You should also avoid late night snacking.
- Meditate before you sleep
Relaxing your mind before you go to sleep can seriously improve your sleep hygiene. You can also try getting a massage from your partner while you meditate.
- Take a hot shower
Simply getting into a hot bath or shower can relax your muscles which in turn can improve your sleep quality. In a study it was shown that a shower 2 hours before you go to bed can help you put to a deep sleep. If you do not want to take a bath, putting your feet in lukewarm water can also do wonders for you.