10 Tips For Better Sleep

If you don't sleep well, you can take a few steps both during the day and before bed to improve your sleep.

What is sleep hygiene?

It means developing a variety of healthy habits that will help you get a good night's sleep. We will talk about 10 techniques for good sleep hygiene:

1. Have a consistent sleep schedule

Try to sleep and wake up at about the same times every day, even on weekends. Adhering to a consistent schedule can also help reduce fatigue from daytime insomnia.

2. Create a relaxing bedtime routine and stick to it

A relaxing bedtime routine helps you unwind so you’re ready to sleep. Maintaining a consistent routine helps your body understand that it's time to go to sleep when you start the routine. This can help you fall asleep more quickly.

3. Turn off electronic devices before going to sleep

Electronic devices such as your phone emit blue light, which can reduce melatonin levels in your body.

Melatonin is a chemical that controls your sleep/wake cycle. It can be harder to fall asleep when your melatonin levels drop.

4. Exercise regularly

An aerobic exercise as short as 30 minutes a day can improve your sleep quality and overall health.

5. Limit your caffeine intake

The effects of caffeine can last from 3 to 7 hours after consumption. This means that a cup of coffee you will drink in the afternoon can keep you awake and awake much longer than you want.

6. Let your sleeping environment keep up with you

A cool, dark, quiet room can help you fall asleep and stay asleep more easily.

7. Go to bed only when you are tired

If you're not tired, avoid lying in bed while turning. Instead, try doing a relaxing activity until you start to feel tired, then go to bed.

8. Limit numbing or avoid it if you can

Taking a nap during the day can then make it difficult to fall asleep and make you more prone to waking up at night.

9. Manage stress before going to bed

Thinking about the things you worry about can keep you awake at night. To help prevent your concerns from keeping you awake:

Write down your concerns before going to bed to help you get out of your head.

10. Stay away from electronic devices

He says the blue light emitted by electronic devices suppresses the secretion of the hormone melatonin, which facilitates the transition to sleep. This can lead to disruption of our sleep patterns.