How To Get Better sleep - Useful Tips

In my previous post, we saw how sleep impacts our overall health, and how we can improve our health by getting enough sleep. So if you are someone, who is not getting 7-9 hours of sleep regularly, then you better start working on it before it's too late. We know good sleep is so important, then comes the next question, how can we improve our sleep quality. As per scientific research, if we want to get good sleep, we have to work with our body and not against it. Our body follows the sleep clues, and we need to make sure that the body gets those sleep singles. We can use this tool to get good sleep. By altering some clues like dim lights, cool temperatures. Studies suggest that keeping the record like a sleep diary helps to understand your sleep pattern and what is interfering with it. So if you want to understand your sleep pattern, it's advised that started keeping a diary for a couple of weeks.

Here are a few recommendations by sleep scientists to improve your Sleep.

Avoid caffeine and other stimulants

Coffee takes 6 hours to clear from your blood. So think, if you take caffeine in the evening by the time you hit bed most of the caffeine is still there in your system. It is a good idea to avoid these things in the latter part of the day. Alcohol on other hand makes you drowsy at first, but wake you up later and disturb your sleep. So to avoid these stimulants in the latter part of the day.

Stick to a constant schedule 

It is very essential to go to bed and wake up at the same time every day, including weekends and holidays. Consistent bedtime gives you better sleep. It's easy to get carried out by the temptation of watching a late-night movie on weekend, but that breaks your sleep cycle. Just plan your day, including the weekend is such a way that you don't have to push your bedtime. With a little practice and discipline, it's not that hard, and on top of it, you can enjoy your next day with more energy. So make a habit of sticking to your sleep and wake up schedule.

Limit naptime

Small power naps are good for health, but you have to watch it carefully. Maximum 30 minutes nap time, that too early in the afternoon is good. But if you are taking long naps or taking it in the late afternoon' that is going to keep you up late in the night and will mess up with your sleep schedule.

Don't eat large or spicy dinner

The meal before bedtime should be light. Large meals before bedtime can cause indigestion. Similarly, limit your fluid intake. Large fluid intake before bed means late-night trips to the restroom. These things disturb your sleep and leave you tired the next morning.

Keep it cool

Bedroom temperature between 60 to67F (15.5 to 19C) signals your body it's time to snooze. The hot temperature on other hand gives the body the wrong clues to keep awake.

Establish a soothing bedtime routine

Take a bath or cool down your body, read a book, meditate. This is not the time to watch a pulse-pounding thriller on TV or arguing with your spouse. Research shows that blue light in LED devices messes up with our body's natural circadian rhythm. The bright light at night including glow from TVs and handheld screens are zeitgebers that trick the body into wakefulness.

Use the bedroom only for sleep and sex

With today's work demands, it's not uncommon to see people bring work home or rather bedroom. Many people stay awake to finishing work late at night from their bedroom. That is a very bad single for the body. Avoid establishing a connection between your bed and work. When you walk in your bedroom, the body should automatically get a clue it's time for rest.

Don't toss and turn for hours

If you cannot sleep, get out of bed after 20 minutes and do something restful in dim light, like meditation. Then try sleeping again. Your extra effort will be rewarded in a myriad of ways.

Exercise regularly

Fit people sleep better. The only thing to remember while planning a workout is to schedule it earlier in the day. Workouts within an hour of bedtime can make you too invigorated to drop off.

Expose yourself to bright light 

Exposing to bright light in the morning sets your body clock. It gives the body single to wake up and get started. On the other hand, avoid bright light and glow from electronic devices for at least 30 minutes before you intend to go to sleep.