A good night sleep is as important as maintaining a healthy diet and regular exercise. Lack of night sleep is the main reason for most health issues, especially that associated with mental health.
Poor sleep has immediate negative effects on your hormones, brain function and even metabolism. It can cause weight gain and other diseases in both kids and adults.
It is very important to sleep for at least 8 hours at night to maintain a healthy body and mind.
So, here are some tips to help you get better night sleep.
1. Reduce the consumption of caffeine.
A single dose of caffeine can enhance our focus and energy. When consumed late in the day, caffeine can stimulate our nervous system which may stop our body from naturally relaxing at night. So, it is recommended to avoid caffeine late in the day in order to get good night sleep.
2. Reduce long daytime naps.
We all have a tendency to take naps during the daytime, especially in the afternoon which can negatively affect our sleep. Irregular napping during the day can affect your sleep cycle whereas short regular naps are beneficial.
3. Try to sleep and wake at consistent times.
Try to wake up naturally at a similar time everyday, even in weekends to get into a regular sleep/wakeup cycle.
4. Avoid alcohol.
Consuming alcohol, especially at night can negatively affect your sleep cycle as it can reduce night time melatonin production and lead to disrupted sleep patterns.
5. Don’t eat late in the evening.
It is recommended to have your dinner at least 3hrs prior to your bed time. Consuming a large meal before bed can lead to poor sleep and hormone disruption.
6. Take a relaxing bath/shower.
Studies show that a warm bath, shower or foot bath before bed can improve overall sleep quality by getting more deep sleep.
7. Get a comfortable bed, mattress and pillow.
Relaxing environment and bed quality plays an important role in getting good quality sleep. Poor quality bedding can lead to increased lower back pain. It is recommended to upgrade your bedding at least every 5 to 8 years.
8. Avoid drinking any liquids before bed.
Even though hydration is important for your health, it is wise to reduce your fluid intake late in the evening as it may cause excessive urination during the night, called ‘Nocturia’.
9. Relax and clear your mind.
Having a pre-sleep routine can help you relax and get a good sleep. Relaxation techniques, which includes hot baths and meditation can improve the quality of sleep because of which it is used to cure ‘Insomnia’.
10. Optimize your sleep environment.
Your bedroom plays an important tole in your sleep quality. Optimize your bedroom environment by eliminating external light and noise to get better sleep.