8 Tips For Better Sleep

8 hours of sound sleep each day is not a big ask by our body or mind given all that it goes through. Nobody likes stress, mental health disorders or any other illnesses which creep up due to a lack of sleep. Work pressure, heartbreak, concern for a friend or overthinking, just about anything could lead to your sleep getting affected. 

Did you know that poor sleep results in distraction, the brain not being able to function properly, and a bad effect on hormones? Well, luckily for you, we’re here with 8 tips for better sleep so that you don’t have anything more to worry about. 

Tips For Better Sleep

1. Maintaining A Sleep Schedule
2. Limiting Your Naps
3. Maintain A Peaceful And Comfortable Atmosphere In Your Bedroom
4. Invest In A Good Mattress And Pillows
5. Wearing Comfortable Clothes To Bed
6. Limit Your Screen Time And Avoid Using Your Phone Before Going To Bed
7. Exercise Regularly
8. Keep Track Of Your Eating And Drinking Habits

1. Maintaining A Sleep Schedule

Don’t underestimate the power of having a good routine. A strict bedtime can actually work wonders for your body and help it function more efficiently. This inturn can also help maintain your circadian rhythm. By going to bed and waking up at an appropriate time, you essentially regulate your body and get it acquainted with certain healthy patterns. Of course, all of this is for naught if you don’t get a good 7 to 8 hours of sleep.

2. Limiting Your Naps

When it comes to taking naps in the afternoon, make sure the time limit is between 20 and 30 minutes and not more than that. You don’t want to end up staying awake the whole night, do you? It’s alright to take a power nap or just get some rest, but it shouldn’t ideally be a full blown nap. Stand your ground every time your brain tries to trick you by saying, “just 5 more minutes!”. You know that’s a slippery slope, right? 

3. Maintain A Peaceful And Comfortable Atmosphere In Your Bedroom

Your room should be one that gives you peace of mind. Even little things like clutter can come in the way of that. Word to the wise, don’t let your bed become a dumping ground for your belonging as that will only leave you with less space to sleep comfortably. Also, to maintain a soothing temperature for better sleep you can use a bed warmer or hand warmer which ultimately gives you a comfortable sleep, Blue light is another thing you should be wary of since they affect your melatonin hormones. To add to that, blue lights tend to create an illusion of daytime vibes, consequently keeping you awake at night.

4. Invest In A Good Mattress And Pillows

It’s no secret why hotel rooms are more comfortable and relaxing. They often have mattresses so soft that you feel like the bed sucks you up into a fluffy cozy realm. Shouldn’t come as a surprise that the quality of your sleep depends on the mattress and the pillow you use. If your mattress and pillow feel like they’re filled with bricks, you can bid adieu to a good night’s sleep. Lack of comfort would ultimately only lead to frustration, irritability and insomnia. 

5. Wearing Comfortable Clothes To Bed

Last thing any of us want is for our clothes to cause us irritation when we go to bed. The kind of fabric you choose plays an important part in how comfortable you feel. Soft fabric and lose nightwear is often recommended. Cotton is always the winner out of all the other materials. For all seasons, cotton is great sleepwear and helps you avoid your night's sleep getting disrupted.

6. Limit Your Screen Time And Avoid Using Your Phone Before Going To Bed

Before bedtime, your mind should be free and relaxed. There should be no involvement in anything like using screens while sleeping. Your cell phone can be an unhealthy rabbit hole that shoves your sleep down the drain. Digital screens not only strain your eyes, they could also serve as a mental distraction and hamper your sleep. It’s best to get into the habit of avoiding any kind of screen activity, at least 30 minutes before going to bed. 

7. Exercise Regularly

Exercise is an unsung hero that helps in repairing the sleep cycle. But that does not mean that you should exercise at ungodly hours. There should be a clear and fixed time for exercising and ideally not immediately before you go to bed. A proper routine and some physical activity can be refreshing for your mind, which indirectly helps regulate the sleep cycle.

8. Keep Track Of Your Eating And Drinking Habits

Your eating and drinking habits can be one of the many reasons for not getting enough sleep during the night. The main reasons are having either too much caffeine or heavy meals at night. Eating the right food at the right time will ensure it does not have an effect on your sleep schedule. Make sure you only have light meals for dinner as much as possible. To add to that, there should be a gap of at least 2 hours so that you don't feel heavy. 

Caffeine and other liquids should only be consumed until 6 pm, preferably in the early evening rather than late at night. This will help in keeping your sleep schedule intact. Avoid drinking fluids before going to bed to avoid waking up in the middle of the night and to ensure a good night's sleep.

Summing Up

Now that you've gotten the hang of the do's and don'ts for a better sleep pattern, your main focus should be on sticking to them religiously. If you are under any medication, suffering from a disease, or having a health issue, then please consult your doctor before trying out these tips for better sleep.

FAQs

What To Drink To Sleep Faster?

You can try having warm milk and herbal teas like chamomile tea. It’s believed that these beverages give your mind a level of calmness, making you sleep quickly and efficiently.

What Vitamins Can Help You Sleep?

There are multiple options for vitamins and supplements for getting a proper night's sleep. They are calcium, magnesium, iron, vitamin B, vitamin D, and vitamin E. But before trying out these tablets, make sure you consult or get a prescription from your doctor.

Which Fruit Is Best For Sleeping?

The kiwi fruit is said to be the most helpful in improving your sleep. It contains various vitamins and minerals.