These 7 Habits Will Help Promote A Better Night’s Sleep

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The quality of sleep affects our overall health. When you don’t get enough sleep or have sleep disturbances, your brain doesn’t work properly, you feel tired, you can’t concentrate, and you’re less productive. Lack of sleep can be caused by several factors, including stress, a busy schedule, and certain medications. If this is a problem for you, these simple tips can help promote better sleep.


1. Set regular sleep timings. Waking up and going to bed at the same time every day will help you sleep better. Having a consistent sleep schedule improves your body’s sleep-wake cycle.


2. Only sleep in your bedroom. Some people turn their bedrooms into living rooms by watching TV or eating in bed. By doing so, your brain begins to associate the bedroom with other activities instead of sleep, making it difficult to fall asleep quickly.


3. Limit screen usage before going to bed. Most of us scroll down on our phones until we fall asleep. The blue light emitted by devices such as smartphones, tablets and laptops can affect your circadian rhythm and make it harder to fall asleep. Blue light tricks your brain into thinking it’s still daytime.


4. Create a relaxing environment in your bedroom. Make sure the room is neat, clean and the lighting is not too bright. Also, adjust the temperature and ventilation of the room. Light some scented candles and spray your bedding with lavender to relax.


5. Don’t eat heavy meals before going to bed. Eating a large, heavy meal before bed disrupts your hormones and can lead to poor sleep. Drinking chamomile tea before bed can help you sleep better.


6. Keep naps short. Power naps are beneficial and can give you a boost of energy. However, avoid naps longer than 20 minutes, and avoid naps several hours before bedtime.


7. Create a bedtime routine. Relax and enjoy your stay. Listen to soft music, read a light book, enjoy a nice bubble bath, and more. All these activities will help put you in a calmer state of mind and thus help you enjoy a deeper sleep.

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