Sleep is directly related to good physical and mental health, and poor sleeping habits can have immediate negative impacts on hormones and brain functions.
That’s why it is very important to get enough hours of sleep at night and keep a healthy sleeping pattern throughout your week to maintain satisfactory energy levels and decrease the risk of possible diseases.
With that said, it can still be a little hard and overwhelming for most people to stick to a healthy sleeping routine.
That's why we have combined the right and proven methods needed for getting the best night’s sleep in simple easy to follow key-points.
Design a Sleeping Plan
The first step in adapting your body to night-time sleep, in particular, is to create a night plan or routine and adhere to its scheme every day of your week.
This starts with limiting caffeine intake a few hours before you head to bed, you might also want to modify your eating patterns and avoid eating in the last three hours before you sleep.
Alcohol has been proven to mess up a person’s sleeping quality and hormones as well; consuming alcohol before you sleep can increase snoring and disrupt your sleeping pattern.
Another negative impact of alcohol is it reverses nighttime melatonin production, which is essential for your body’s circadian rhythm, so avoiding those couple of drinks before bed might actually be a good idea if you are looking for better sleeping patterns.
Try fixing the times in which you wake up and go to sleep. Your body finds it hard to get enough hours of sleep if you wake up at different times every day or decide your bedtime based on how your day goes.
Instead, you need to gradually induce a set time to sleep and wake in and implement it into your schedule and stick to it as much as you can to help your body adapt and sleep naturally at night.
The problem sometimes lies in the act leading to sleep rather than sleep itself. The habits you develop before going to bed can contribute to your sleeping problems big time.
In order to include this in your sleeping plan, you need to follow these few simple steps that will ease the process.
- Spend the last hour or 30 minutes before bed doing something relaxing like listening to soft music or reading a book
- Lower the lighting in your room or sleeping area
- No more eating 3 hours before bedtime
- Reduce caffeine intake
- Avoid taking long naps during the day
- Try breathing exercises before sleeping
- Avoid pulling an all-nighter unless necessary
Avoid using your phone or laptop or such devices before sleep as they make it hard for your brain to produce sleeping hormones
Make Your Bedroom Easier to Sleep In
As a key factor in inducing better sleep, a bedroom should be a place where comfort and relaxation are available all the time.
Your bedroom should be as far away from distractions as possible to help put your body in a state of relaxation and allow faster and deeper sleep.
The light is considered one of the most common distractions that are known to affect a person’s sleep, that’s why blackout shades or covering your eyes with a sleeping mask can really be effective.
To make your bedroom more inviting and encouraging to sleep in, while maintaining comfort, you need to also look for quality bedding essentials like a good mattress, sheets, and pillows.
The people at Resthouse explained insights into what you need to induce healthy sleep and maintain an ecological quality preferred for the sleeping environment.
You need to also look for sheets and pillows that set a suitable temperature for you to sleep in. Look for soft materials and find the mattress that supports your back health as much as possible.
Another way of staying away from distraction is to get rid of all noise sources close to your bedroom. If you can’t get rid of all the distractions, consider using earplugs or headphones or even a white noise machine to drown the noises out.
Temperature can really affect how you sleep either negatively or positively so make sure you use this factor for your benefit.
Research shows sleeping in a cooler room of about 65 degrees can induce better sleep and eliminate distractions while sleeping, so make sure your room isn’t too hot or too cold for you to sleep in.
Develop Sleep-inducing Habits During the Day
Aside from lowering your caffeine intake even in the morning, you should watch out for things like long naps in the middle of the day.
Try to stick to waking up at a specific time every day and staying awake until you decide when it's time to sleep or try taking short naps throughout your day instead of long ones.
Try to introduce your body to daily exercise or at least move moderately to use your daily energy to help promote deeper sleep.
Expose yourself to more bright light during the day to make it easier for your body to relax in dimmer light or dark at night when you get into your bedtime routine.
This also works in tricking your mind and letting it know it’s waking time if you are looking for a faster way to wake up completely in the morning and gain energy, so try to always see the daylight as soon as you wake up, even if it’s in the simplest way like sliding your window curtains above your bed.
Small changes like these can really affect your sleep and health positively knowing that sleep has the ability to change a person’s day and mood completely.
Other similar tips would be to avoid smoking or eating heavy meals in the evening as both manners have been proven to disrupt sleep and cause sleep difficulties in adults.
Always aim to maintain healthy dieting habits in general as it is linked to improving sleep patterns and to treating sleeping disorders like insomnia.