Sometimes falling asleep seems like an impossible dream after your eyes open at 3 a.m., and you keep staring at the ceiling and wonder if you’ll ever fall asleep again.
But do you know that a better sound sleep is under your control than you might think.
A better night’s sleep is as important as a healthy diet and regular exercise. By keeping a stable bedtime schedule, make your nights comfortable and free of disruptions. By following healthy habits during day time and building a pre-bed routine can contribute to good sleep hygiene.
But do you know that a better sound sleep is under your control than you might think.
A better night’s sleep is as important as a healthy diet and regular exercise. By keeping a stable bedtime schedule, make your nights comfortable and free of disruptions. By following healthy habits during day time and building a pre-bed routine can contribute to good sleep hygiene.
Healthy habits for Good Sleep Hygiene
Healthy sleep habits refer to sleep hygiene which is a crucial part of both mental and physical health, as well as improve the quality of life. You can enhance your sleep quality by making minor changes to your daily routine.
Create a Bedtime Routine
Creating a consistent bedtime schedule will help you to unwind from chores and recognize the body that it’s time for sleep when you start the routine. The routine should start 30 to 40 minutes before sleep and include the following activities that keep you relaxed and make your mind that it’s bedtime now.
Avoid Caffeine Intake
Consuming stimulant beverages like tea, coffee, or soft drinks close to your sleep time can make it hard for you to fall asleep. These drinks contain caffeine which is a stimulant that boosts up your energy level and keeps you awake. So, avoid caffeine intake 4-6 hours before bedtime to enjoy good sleep hygiene.
Regular Physical Exercise
Physical exercise is natural and safe and can improve your sleep quality as compared to any medication or sleeping pills which have various side effects on your health. This practice works on imbalances to reduce the signs of stress and regulate your sleep cycle.
If you don’t get time to go outside for a walk, don’t worry. Even just a few minutes of indoor exercise can help you to enjoy a sound sleep at night. You should sleep at a consistent time and avoid exercise during bedtime because it can increase your body temperature and energy level, which makes it difficult to fall asleep.
Mind Relaxation
Mental health training (such as yoga or meditation) in which we dedicate our little time and effort to cultivate qualities of mind and get the benefits of mindfulness. These mental practices (assimilate breathing exercises) are designed to promote mental relaxation and lead to interrupted sleep.
You don’t have to spend a full day on it, just a simple practice of 5-10 minutes is enough for you to pay attention to your breathing. This will help you to sort out your sleep issues and improve your physical and mental well-being.
Take Early Nap – Or Not at All
Many people take naps during the daytime after getting tired from their busy routine. However, afternoon napping may be a culprit for those who find difficulty in sleeping or staying asleep through the night. This is because extra sleep drives during last-day make it problematic for your night nap and may lead to an unhealthy morning the other day. But if you must need a nap, then keep it short and early, before 5 p.m.
Living a life full of stress with sleepless nights makes you mentally and physically unhealthy. A good night’s sleep is very important for a healthy lifestyle. Hence, adopting these changes in your daily routine will maintain your good sleep hygiene and improve the quality of life and well-being.
Healthy sleep habits refer to sleep hygiene which is a crucial part of both mental and physical health, as well as improve the quality of life. You can enhance your sleep quality by making minor changes to your daily routine.
Create a Bedtime Routine
Creating a consistent bedtime schedule will help you to unwind from chores and recognize the body that it’s time for sleep when you start the routine. The routine should start 30 to 40 minutes before sleep and include the following activities that keep you relaxed and make your mind that it’s bedtime now.
- Take a shower or warm bath, that drop your body temperature and make you feel sleepy
- You can also relax your mind by listening to some soothing music
- Spend some time in meditation to calm your mind and body.
Avoid Caffeine Intake
Consuming stimulant beverages like tea, coffee, or soft drinks close to your sleep time can make it hard for you to fall asleep. These drinks contain caffeine which is a stimulant that boosts up your energy level and keeps you awake. So, avoid caffeine intake 4-6 hours before bedtime to enjoy good sleep hygiene.
Regular Physical Exercise
Physical exercise is natural and safe and can improve your sleep quality as compared to any medication or sleeping pills which have various side effects on your health. This practice works on imbalances to reduce the signs of stress and regulate your sleep cycle.
If you don’t get time to go outside for a walk, don’t worry. Even just a few minutes of indoor exercise can help you to enjoy a sound sleep at night. You should sleep at a consistent time and avoid exercise during bedtime because it can increase your body temperature and energy level, which makes it difficult to fall asleep.
Mind Relaxation
Mental health training (such as yoga or meditation) in which we dedicate our little time and effort to cultivate qualities of mind and get the benefits of mindfulness. These mental practices (assimilate breathing exercises) are designed to promote mental relaxation and lead to interrupted sleep.
You don’t have to spend a full day on it, just a simple practice of 5-10 minutes is enough for you to pay attention to your breathing. This will help you to sort out your sleep issues and improve your physical and mental well-being.
Take Early Nap – Or Not at All
Many people take naps during the daytime after getting tired from their busy routine. However, afternoon napping may be a culprit for those who find difficulty in sleeping or staying asleep through the night. This is because extra sleep drives during last-day make it problematic for your night nap and may lead to an unhealthy morning the other day. But if you must need a nap, then keep it short and early, before 5 p.m.
Living a life full of stress with sleepless nights makes you mentally and physically unhealthy. A good night’s sleep is very important for a healthy lifestyle. Hence, adopting these changes in your daily routine will maintain your good sleep hygiene and improve the quality of life and well-being.
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