Sleep is the natural state of rest where your awareness of environmental stimuli is reduced. According to research, getting enough sleep has been linked to better concentration, high productivity, and cognition.
On the other hand, poor sleeping habits can be harmful to your mental and physical health. It affects your performance at work and school. Studies show that people who don’t get quality sleep are more likely to get their immune system affected and exposed to viruses.
Are you looking for ways to improve your sleep quality? Search no further. Below are steps to follow on how to improve your sleep quality;
1.) Pay Attention To What You Eat And Drink
You need to be intentional about what you eat and drink because it can determine if you will get a night of proper sleep or not. Avoid heavy meals within a couple of hours of bedtime. Your discomfort might keep you awake throughout the night.
On the other hand always ensure not to go to bed hungry, because your sleep will get interrupted by hunger. Nicotine, Caffeine, and alcohol deserve to be taken with caution and not close to bedtime. It should be taken at least 6hours before bedtime because the stimulating effects of Nicotine, Caffeine, and Alcohol usually take hours to wear off which can wreak havoc on your sleep.
2.) Reduce Your Daytime Naps
While short naps are beneficial and rejuvenating, long irregular naps during the day can affect your sleep at night. Studies have shown that while napping for 30 minutes or less can enhance daytime function and improve your sleep quality, longer naps can harm health and sleep quality.
However, if you take regular daytime naps and sleep well at night, then you shouldn’t consider this step. The effects of daytime naps depend on the individual. If you work at night, then you need to take naps during the day to make up for your lack of night sleep.
3.) Resolve Your Worries Before You Sleep
Try as much as possible to resolve your worries before bedtime because it will improve your sleep quality. Worry will alter your sleep and keep you awake all through the night. It is natural to worry about something, maybe an unpaid bill, a job interview, a spouse’s negative attitude, etc. But then constantly worrying about anything, especially during your bedtime can take a toll on your sleep routine and also affect your physical health.
Before you go to bed, try your possible best to resolve your worries. Write down what is on your mind and then set it aside for tomorrow. Remind yourself that you will have time to think about it later, so there shouldn’t be any need to worry about it.
4.) Take A Shower Before BedTime
Studies indicate that taking a shower before bedtime can improve your sleep quality and also helps older adults fall asleep faster. It also helps you to get more deep sleep.
Sometimes you get back from work tired that it becomes tiring for you to take a shower. If you sometimes fall into this situation, you can simply pour water on your head instead of a full bath. This can help you relax and sleep well.
5.) Exercise Regularly
Regular exercise has been proven to improve your sleep quality and reduce symptoms of insomnia. It can also help to stabilize your mood and decompress the mind, a cognitive process that is important for naturally transitioning to sleep.
Although, daily exercise is important for proper sleep, engaging in it too late in the day can cause sleeping problems.
6.) Create A Restful Environment
Not all environment is convenient for sleeping. A comfortable bedroom environment and its setup are key factors in getting a quality night’s rest. These factors include room temperature (Not hot but cool), furniture arrangement, painting, noise, lights, etc.
A dark room is usually ideal and would ensure that you enjoy your sleep. Make sure that your bedroom is quiet, relaxing, always clean, and enjoyable because these are determinant factors that would ensure that you have a proper sleep and improve your sleep quality.
7.) Avoid Taking Too Much Liquid Before Sleeping
Drinking lots of liquid before going to bed can result in frequent bathroom trips through the night which can disrupt your sleep. This is known as nocturia. You don’t need excess water intake at night, because the human body produces more hormones that slow down kidney function and decrease urine production. Less liquid intake before bedtime will improve your sleep quality.