After a hard day’s work, we all deserve a good night’s sleep. There are times when we have loads of work to do the next day, and the anticipations make us worried. On those days, we are deprived of sleep, and the ill effects make us weaker, unable to work. Here are 17 proven tips to sleep better. You can easily follow these tips to improve your sleep instantly.
17 Proven Tips To Sleep Better: Regular Practices
Drink Less Caffeine: If you are a caffeine lover suffering from lack of sleep, the main reason might be this love of yours. Try to reduce the number of coffees and other resources for a couple of weeks and see the result yourself.
Do Meditation: This one is an incredible way to have control over your mind and body. If you are feeling disturbed or worried for any reason, be it work pressure or personal problems, try meditation, and see the improvement.
Exercise Every day: When you work out, the exhausted body automatically sends a signal to the mind for rest. Do exercises regularly, preferably in morning or afternoon. Avoid exercising at night before sleep.
Increase Bright Light Exposure: During the daytime, increasing bright light exposure will keep your circadian rhythm healthy. As a result, you will have a better sleep at night.
Reduce Blue Light Exposure: Similarly, when you reduce blue light exposure in the evening, the positive impact on your circadian rhythm will provide you with better sleep.
Reduce Daytime Naps: When you take long naps during the day, chances are more that you won’t feel sleepy at night. Immediately stop the habit of daytime naps to improve night’s sleep.
Be Consistent In Sleeping Hour: Maintain your sleeping hour by being consistent with the bedtime and waking time every day.
Reduce Smoking And Alcohol: Reducing smoking and alcohol may get you better natural sleep as you won’t have to be dependent upon any substances for sleeping.
Create A Peaceful Bedroom Decor: Environment motivates us in everything we do, and creating a peaceful ambiance will make you feel cozy and sleepy.
Control Bedroom Temperature: To have a comfortable sleep, adjust the temperature to suit your preferences.
Take A Relaxing Bath: Before going to bed, you can take a relaxing bath with lukewarm water as that will help your body with a calming effect.
Don’t Drink Excessive Fluids Before Bed: The scientific term of excessive urinating during the night is Nocturia. To avoid the same, drink less fluid before bed.
Use Lavender Oil: It has a calming effect that improves sleep instantly. It is a herbal way of improving your night’s sleep.
Melatonin Supplements: This one is another natural remedy experts suggest to improve your sleep.
Other Supplements: Valerian root, glycerin, magnesium, ginkgo bibola are some of the supplements for relaxation that you can try.
Listen To Soothing Music: This one is an effective way of improving your sleep. Listen to soothing music and instrumentals when in bed.
Read Books: This habit also improves sleep effectively as the mind automatically tends to feel sleepy when you are putting effort into reading.