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Work stress, family obligations or illness are just some of the factors that can disrupt the quality of sleep.<\/p>\n
While we sometimes have no control over the circumstances that keep us awake, adopting healthy habits can significantly improve the quality of our night’s sleep.<\/p>\n
If you often toss and turn in bed at night or have restless dreams, you are not doomed to sleepless nights; simple changes to your daily routine can make a big difference, according to the Mayo Clinic.<\/p>\n
Get eight hours of sleep at most. Healthy adults are recommended to get at least seven hours of sleep, and most people don’t need more than eight hours in bed to feel fully rested.<\/p>\n
Try to go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your body’s sleep-wake cycle. If you can’t fall asleep within twenty minutes, get up and go to another room.<\/p>\n
Engage in a relaxing activity, such as reading or listening to soothing music. Go back to bed only when you feel tired. Repeat the process as needed, but continue to stick to your set wake-up time.<\/p>\n
Don’t go to bed hungry, but don’t go to bed on a full stomach either. Avoid heavy and large meals a few hours before bed, as they can cause discomfort and keep you awake. Be careful with nicotine, caffeine. The stimulating effects of nicotine and caffeine take hours to wear off, so they can seriously disrupt sleep.<\/p>\n
Your bedroom should be cool, dark and quiet. Exposure to light in the evening can make it harder to fall asleep, so avoid prolonged screen use just before bed. Consider using blackout curtains, earplugs, fans, or other aids to create an environment that works best for you.<\/p>\n
Relaxing activities before bed, such as taking a warm bath or using relaxation techniques, can also promote better sleep.<\/p>\n
Napping too much during the day can disrupt your sleep at night. Limit your afternoon nap to no more than an hour and avoid it in the late afternoon.<\/p>\n
The exception is people who work the night shift, for whom a late afternoon nap can help them recover sleep before going to work.<\/p>\n
Regular physical activity can significantly contribute to better sleep. However, avoid exercising just before bed.<\/p>\n
Being outside during the day can also be helpful in creating a healthy sleep rhythm.<\/p>\n
Try to get rid of worries before going to bed. Write down everything that bothers you and decide to deal with it tomorrow. Stress management is the key to restful sleep. Start from the basics: get organized, prioritize and delegate tasks. Anxiety can also be alleviated with meditation.<\/p>\n
Dr. Virend Somers, a cardiologist who studies sleep, points out the serious consequences of lack of rest. “When you don’t sleep well, bad things happen,” he warns, adding that sleep affects every organ in the body. Poor sleep increases the risk of heart disease, obesity, depression and dementia, and even affects your appearance.<\/p>\n
“We’re surrounded by bright lights everywhere, and then we just turn them off, go to bed and wait to fall asleep,” says Dr. Somers. “The bedroom and the bed are for sleeping. They are not a place to do math or watch TV.” For quality sleep, he concludes, the bedroom should be as dark and quiet as possible.<\/p>\n
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