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Healthy Practices For Better Sleep: Achieving quality sleep is extremely important for one’s overall health and well-being. A good night’s sleep helps the body get much-needed rest, recover and rejuvenate for the next day. Sleep deprivation is a major concern that we experience due to numerous factors such as stress, unhealthy lifestyle, and work pressure among others. While everything is important, one should never compromise with their sleeping patterns and healthy sleep.

According to the Sleep Foundation, insufficient sleep and poor quality sleep can be the result of diverse factors, including sleep disorders, medical conditions, and mental health. Sleep issues affect people of all ages, and their impacts touch many parts of our lives. Here are some healthy practices that you should follow before going to bed for good sleep and better health.

1. Be Consistent

It is important to stay consistent with your bedtime. If you decide to sleep by 10, then you must religiously follow the routine. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.

2. Comfortable Space

Your bedroom should be quiet, dark, relaxing, and at a comfortable temperature. Sleeping in the dark is an effective way that promote better sleep quality. Several studies have shown that falling asleep with a dim light is more relaxing than sleeping with bright lights on. A dark environment can provide a calming effect on the mind, further relieving feelings of stress and anxiety.

ALSO READ: 5 Relaxing Exercises To Do Before Bedtime To Help Improve Your Sleep Schedule

3. Digital Detox

Using gadgets such as mobile phones, laptops, computers or even watching television can put a strain on your mind and hinder your sleep. According to WebMD, staring at your phone right before bed keeps your brain alert and active and delays that melatonin release. Lack of sleep over a long period of time can affect your mood and health. A digital detox can help your body better control your sleep cycles.

4. Avoid Large Meals

One must avoid consuming too much caffeine or heavy meals in their dinner. Eating too much food before going to bed can slow down the digestive system, leading to constipation, and bloating that can hinder your sleep.

ALSO READ: 5 Benefits Of Sleeping In The Dark | Quality Sleep To Anxiety Relief

5. Maintain Sleep Diary

According to the Sleep Foundation, a sleep diary is a daily record of important sleep-related information. Although not all sleep diaries are identical, they commonly include details about bedtime, wake-up time, how long it takes to fall asleep, number and duration of sleep interruptions, duration of daytime naps, perceived sleep quality, consumption of alcohol, caffeine, and tobacco, daily medications and daily exercise.

 

(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)

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