10 Healthy Sleep Habits for Quality Rest Every Night
10 Healthy Sleep Habits for Quality Rest Every Night
Along with a healthy diet, your sleep hygiene also plays an important role in maintaining your health and well-being. A study revealed that 61% of India’s urban population sleeps for fewer than 7 hours a day. Though work pressure is a contributing factor, modern lifestyle practices like watching the phone before bed and not exercising during the day also impact sleep negatively.
So, if you are one of those who is struggling to fall asleep at night, we have curated a list of 10 healthy sleep habits that will not only improve the quality of your sleep but also help you fall asleep sooner.
10 Healthy Sleep Habits to Boost Your Health and Well-Being
1. Fix Your Sleep Schedule
Having a consistent sleep schedule helps you sleep better. When you wake up and sleep at specific times every day, you set your body’s internal clock, which helps you fall asleep faster, giving you quality sleep all through the night.
2. Follow a Calming Nighttime Routine
A bedtime routine is a perfect way to wind up your day and call the night. You may decide the sequence of activities you would like to do before going to bed. For example, brushing your teeth, changing into pajamas, etc. You can also include relaxing activities like taking a warm bath, listening to soothing music, and writing a journal into your nighttime routine.
3. Turn Your Phone’s Silent Mode On
Phone calls are important, but, if possible, keep your phone on silent mode at bedtime. This will stop notification sounds from popping every now and then and distract you from falling asleep. It will also stop you from checking that one last message or email you receive at night.
4. Indulge in Physical Activity
Exercise or any kind of physical activity does wonders in improving the quality of sleep. So, try incorporating at least 30 minutes of exercise into your daily routine. The best you can do is to exercise outdoors in the morning so you also get some natural light. If that’s not possible, you can exercise indoors to get your body moving during the day so it can sleep well at night.
5. Create a Sleep-Promoting Atmosphere
Good sleep is possible when you rest in a dark room set at a comfortable temperature with little to no background noise. Therefore, try to keep noise to a minimum. Use earplugs in case you cannot control the noise. Dim the lights or turn the lights off so your body gets the signal that it is now time to rest.
6. Don’t Nap for Too Long
No matter how much you love napping, if you want to sleep well at night, limit your nap time to 20 minutes. Napping for too long disturbs your sleep cycle and contributes to difficulty falling asleep at night.
7. Avoid Heavy Meals Before Bed
Eat your dinner at least 2-4 hours before bedtime so you can save yourself from indigestion, acid reflux, and poor sleep. Try to keep your dinner simple, and if you must eat something around bedtime because you’re hungry, eat a healthy snack to satiate your hunger and sleep better.
8. Set Up a Comfy Cosy Bed
A comfortable bed and a supportive pillow are essential for sleeping well. If your bed is uncomfortable or your pillow is too high or too low, try changing it and see if it improves your sleep. Most often, when there is no other reason, getting yourself a cosy, comfortable bed to sleep in often fixes sleep issues.
9. Limit Your Caffeine Intake
If you are a dedicated tea or coffee drinker, you must limit your caffeine intake to help yourself get good sleep. As caffeine is a stimulant, it makes it harder for people to fall asleep and also reduces sleep efficiency. As a healthy sleep habit, consume no more than 2 servings of caffeine a day.
10. Practice a De-Stressing Activity Before You Sleep
Stress often takes a toll on our health and sleep. For improved sleep, try including a de-stressing activity such as meditation or deep breathing into your nighttime routine. These activities will calm your mind and soothe your soul, making it easier for you to relax and doze off to sleep.
Summing Up
Your sleep hygiene directly impacts your physical and mental well-being. Therefore, you must inculcate sleep habits that can help you maintain good sleep hygiene. Practices such as sleeping and waking up at a fixed time, following a soothing bedtime routine, and exercising during the day can help your body get the good night’s sleep it deserves.
So, don’t wait any longer! Start practicing these 10 healthy sleep habits consistently, and you will soon notice positive changes in your sleep.
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Disclaimer: This article is intended for informational purposes only and should not be considered a substitute for professional medical advice. Always consult a qualified healthcare provider for diagnosis and treatment of any health condition.
Sources:
https://www.healthline.com/health/sleep-hygiene#limit-large-meals
https://www.sleepfoundation.org/sleep-habits
https://www.mdanderson.org/publications/focused-on-health/healthy-sleep-habits.h13-1589046.html
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