Healthy sleeping habits are a must if you are looking to improve the quality of your sleep. People who find it difficult to get into a deep slumber every night should consistently follow sleep hygiene. Sleep hygiene is a combination of some logical habits and practices. Following these with devotion will make sure that you get good sleep at stretch. Let's have a look at some of the most significant tips.
1. Avoid consumption of all interfering items
This includes nicotine, alcohol, caffeine and other chemicals. All these products work as a stimulant that forces you to stay awake.
If you do wish to consume chocolate, soda, tea, coffee, etc., then make sure that you do it at least 5-6 hours before your standard bedtime.
2. Make your bedroom look like one
Create a very peaceful environment in your bedroom. It should not look like a study or a storeroom. Clear all the extra stuff that is not a bedroom material, keep the lights very dim and make use of your favorite scent. All these together will make sure that you fall sleep instantly.
3. Follow a relaxing routine before you sleep
One hour before you sleep every day, do something that relaxes your mind as well as your body. Taking a bath is very effective; it instantly makes you feel drowsy. Listening to slow and peaceful music (not with the help of your headphones, though) also makes a huge difference. For some, reading works well too. You will be the best judge and decide the most comforting practice for yourself!
4. Stick to your day's routine / indulge in physical activities
The most important factor is to feel tired when you are about to retire to bed. Following the same routine day in and day out will exhaust you. But if not that then you can indulge in exercising so that your body demands good rest. If exercising, then make sure that you do it at least 5-6 hours before your regular bedtime.
5. Eat light meals in the evening
Your evening meals should consist of foods that are easy to digest. Also, make sure that you eat at least 3-4 hours prior to sleeping. Sleeping with full stomach is a bad idea. It may lead to indigestion and thus, interrupted sleep.
6. Restrain from consuming too much fluids in the evening / night
Drinking good amount of water and juices is extremely important. But the focus should be on consuming more fluids during the daytime and less in the evenings. Balancing this is very important.
7. Avoid sleeping during the daytime
You may take a 10-15 minute nap, but do not sleep more than that. This small nap will relax you enough to carry on for the day. But a long nap will mean that you are too relaxed to feel tired during your bedtime. And this will definitely interfere with your sleeping pattern.
Try to incorporate these in your daily routine. Getting habitual of these will help you to have much peaceful sleep. Apart from that, try to understand the signals that your body gives you and try to go with the flow. I hope all these tips contribute to better sleep quality !