Sleep is an important part to live a healthy life and yet so many people have trouble getting enough. After a hard day of work and a busy schedule, you'd want to get a Good Sleep at night. But what if, you don't sleep well at night? You'd end up being tired the whole day and sleep deprivation is a serious issue that is affecting the health and productivity of millions of people on a daily basis. This is why people commonly try to find ways to sleep better at night. This blog looks into different ways that can help you sleep better at night naturally.
1. Invest in Good Quality Bedding
A decent Quality Mattresses and other beddings are necessary for a good night's sleep, and your bed and beddings also aid to realign and support your body, as well as help to prevent bodily discomfort. One of the most important bedding is a mattress and being more expensive than other beddings, you need to be careful while selecting a mattress.
You may find different Types of Mattresses in India under a wide range of price brackets. Some mattresses are particularly hard, while others are extra soft. Some mattresses can be flipped, while others cannot. Unlike beds, purchasing pillows and linens are very simple, and you may make your purchases to meet your own requirements and tastes. You may also get high-quality blankets, comforters, toppers, and quilts. All of these Mattress Accessories allow you to sleep comfortably in all seasons.
2. Fix & Follow a Night Routine
Following a routine allows you to sleep on time and improves your sleep quality. Our bodies become accustomed to and follow a schedule, so make a night routine that involves washing up, eating a light meal at least 3 hours before bed, shutting off your electronics, and making yourself comfortable in your bed. When you go to bed at the same time every night, you become drowsy and quickly fall asleep at that particular time.
3. What to Eat & What Not to Eat
Food is necessary for survival and it provides energy and nutrients. And various foods have varied effects on our bodies; for example, certain foods may make you feel more alert and energetic, while others may make you feel calm and drowsy. Food that makes you sleepy at night is OK, but avoid eating anything heavy, unhealthy, greasy, or difficult to digest. This sort of food requires more energy to digest, and elevates your body temperature, making it difficult to fall asleep.
Food to Avoid at Night: Alcohol, coffee, tea, chocolate, spicy foods and fried foods.
Food to Eat at Night: Warm milk, chamomile tea, turmeric (Haldi) milk, cheery or cherry juice, almonds, bananas, soups and cereal. These food items are good as it induces sleep.
4. Keep Your Room Dark
Before going to bed, switch off all the lights in your Bedroom and block any light coming in from the door or window. Light immediately connects with our sleep system, alerting us to sleep or stay awake. Our sleep cycle, also known as circadian rhythm, is a natural, internal system that controls our sleep-wake cycle every 24 hours. Because these natural processes are mostly influenced by light and dark, if your body is exposed to light throughout the night, the cycle is broken and your sleep cycle is disrupted. Then you sleep late, have poor sleep, wake up in the middle of the night, have difficulty waking up in the morning, and are weary all day.
5. Participate in Some Physical Activity
Include some type of exercise or physical activity in your everyday routine. Doing some light exercise, such as walking or jogging, or other forms of physical activity of your choice.
You will notice a difference after frequent exercise and find yourself falling asleep more quickly and sleeping better. You can work out vigorously throughout the day but just do mild exercise at night. Because a vigorous workout before bedtime might make you more alert and active and raise your heartbeat and make prevent you from asleep.
6. Maintain Your Room Temperature
Our body temperature lowers a few degrees at night, which helps to calm our senses and allows us to slip into a deeper slumber more easily. To do this, take a warm bath 2-3 hours before night to help lower your temperature. You may also adjust your room temperature in order to control your temperature. To maintain your room temperature you can use AC, an air cooler or keep your window open to let the cool air in. This will help you in falling asleep and sleeping well.
7. Keep Your Room Clean
A clean room can help you sleep better for several reasons. First, a cluttered room can be visually stimulating, making it harder to relax. Second, dust and dirt can irritate your skin and respiratory system, making it harder to breathe and sleep peacefully.
Third, a messy room can be a breeding ground for bugs and other pests, which can be disruptive to your sleep. Finally, a clean room feels more peaceful and serene, helping you drift off to sleep more easily. So if you're having trouble sleeping, take a few minutes to tidy up your room and see if it makes a difference.
8. Don’t Take Naps at Noon
Napping during the day can negatively impact your sleep at night. When you take a nap in the afternoon, it can make it harder to fall asleep at your usual bedtime. Napping can also disrupt your sleep cycle, making it harder to get a full night’s rest. If you’re having trouble sleeping at night, avoid taking naps during the day.
9. Avoid Smoking
It is widely known that smoking may lead to harmful diseases such as cancer, heart disease, anxiety, and depression, as well as a variety of other health problems. One of its bad effects is that it might harm your sleep quality. Smokers frequently have interrupted sleep and may have difficulty falling asleep.
The reason for this is that cigarettes contain nicotine, which works as a stimulant, making you will feel more alert and awake and will make falling asleep hard. One of the numerous reasons to quit smoking is to improve your sleep. Cigarette smoke includes substances such as nicotine, carbon monoxide, and formaldehyde, all of which can cause sleep disruption. Smokers are also more likely to have sleep apnea, which causes pauses in breathing while sleeping.
10. Leave Your Bed When not Sleepy
There's no need to lie awake in bed tossing and turning when you're not sleepy. Get up and do something calming, like reading or listening to soft music. Once you feel sleepy, head back to Bed and you'll be more likely to fall asleep quickly. If you have trouble sleeping, don't hesitate to talk to your doctor. They can help you identify any underlying causes and offer suggestions for improving your sleep habits.
People are all too often stressed and anxious as a consequence of modern-day lifestyles. The stress can make it difficult to sleep, which in turn makes you more tired the next day. We hope this blog has helped you discover some ways for falling asleep sooner and staying asleep longer so that your mind and body may relax as needed! That’s why we produce top-quality mattresses and sleep accessories to help you sleep better.