Do you often go to bed tired but end up waking up more tired? Do you often yawn and rely on caffeine to get you through the day?
Fret not! In this article, you’ll learn about 5 simple lifestyle changes to help you catch enough sleep.
Improper sleep is the number one factor that drains out your energy. Your brain and body need enough sleep to recover from daily activities. It not only gives you a much-needed break but also helps in regenerating brain cells and rebuilding muscle.
Having sleep issues? Check out these 5 small yet effective steps to improve your sleep quality.
1. Eat light before sleep time
When your stomach is full, it can disturb your sleep. During sleep, your body halts certain processes so it can concentrate on recovery. Digestion stops your body from discontinuing certain metabolic processes and disturbs your sleep quality.
Similarly, hitting the bed with an empty stomach can be uncomfortable. So, eat early enough to digest most of your food, but not so early that you’re already starving again.
It’s better to take a light snack before sleep time but avoid anything with added sugars or high-calorie content. Also, it’s suggested to avoid caffeine in the evening which includes black tea, energy drinks, regular coffee, and even decaf coffee.
2. Keep your phone and other gadgets away
The bright light from your notebook or phone screen deceives your brain into thinking it’s earlier than it actually is which makes it problematic for you to fall asleep. So, disconnect all gadgets and phones at least an hour before bedtime. Let your body unwind and understand that it’s time to relax.
3. Maintain a regular sleep pattern
Remember, a disturbed sleep cycle can botch up your internal clock. But, if you follow a proper sleep routine, you’ll find that the habit becomes natural. You’ll be able to nod off on time daily.
4. Declutter your bed and room
A messy bed and a cluttered room are a huge turnoff when it comes to enjoying good sleep quality. So, keep the laundry away. Put your books, gadgets or extra pillows at bay. Make enough space on the bed. Put on a nice, clean bed sheet.
Create a pleasant and soothing room environment. After all, you want your brain to associate bed with sleep, not clutter.
5. Keep the room temperature right
Is it too hot or too cold in your room? The temperature in your room can make or break your restful sleep.
According to Cambridge Heating and Cooling, a renowned HVAC company and one of the best heating contractors in Toronto, the recommended room temperature should be between 60 and 67 degrees Fahrenheit for ideal sleep.
So, make sure that you use a room heater during winters and an air conditioner during summers.
Key Takeaway
After a hectic day at work, you just can’t deny the importance of good sleep. Making these 5 small changes in your daily life will help improve your sleep quality.