Lack of sleep has adverse effects on the human body and can lead to several health problems, such as heart disease, depression, obesity, diabetes, and high blood pressure. Never the less, it never ceases to amaze me just how much of a knock-on effect one sleepless night can have, but I can imagine that missing out on sleep for quite a few days certainly doesn’t do any good for one’s heart, mind, or self-control. But fear not, there are plenty of ways to help you improve your quality of sleep, including sleep hygiene methods.
1. Set Aside Enough Time For Sleep
Insomnia constitutes a wide variety of issues, all of which depend on multiple factors; however, with the right care, you should easily be able to make time to sleep well. “Optimal” sleep hours are between 7 and 9 hours of sleep; anything less, one wouldn’t be able to find themselves performing their best due to fatigue. But even after late-night tasks, if you’re feeling restless, a sleep specialist may be of help to you.
2. Go To Bed At The Same Time Every Day
Implementing the practice of waking up and going to bed at the same time every day naturally reduces stress levels. By doing this, you are working in harmony with your body’s natural inclination to sleep and awake. What’s more, creating the habit of having a fixed waking time increases the chances of…
In case setting the alarm at the same time every day signifying a new start seems daunting, simply set it when you feel ready; to begin with that, you will easily get used to having a specific routine. I might add here that this should improve your long-term quality of rest.
3. Block Out The Light
Light being emitted by light sources such as bulbs, screens, monitors, and other electronic gadgets contributes greatly towards congestion and disruption of the sleeping cycle. This potentially worsens chances of getting a better sleep since it would be more difficult to go to bed as the free-flowing light interferes with the biological clock, which could later push back the process of melatonin synthesis.
The circadian rhythm governs our sleep and wake cycles, and in this process, light exposure affects our sleeping patterns. In an effort to improve one’s quality of sleep, one can reduce screen exposure 2-3 hours before sleeping, sleep in amber lenses, and keep the bedroom dimly lit. Apart from this, elbowing black out curtains is another way to add the ‘ideal’ sleeping environmental factor since it blocks light exposure.
4. Take A Hot Bath or Shower Before Bed
As they help you sleep, hot baths or showers are recommended. It is necessary to soak in a hot bath for at least an hour prior to bed; otherwise, melatonin production would be hindered and proper body relaxation could not be achieved.
As for night showers, they instantly raise one’s core temperature and dramatically lessen it when one gets out. This, according to Haghayegh, simulates natural temperature changes during the night and helps one fall asleep faster.
5. Manage Noise Level
Nuisances such as sounds from pets, vehicles, air conditioners, and more actively interrupt sleep. A wide range of devices exists that can deal with these nuisances, some of which are white noise-soothing machines that are safe for your health. One effect of excessive noise is high blood pressure and other health risks.
You can also opt for noise-cancelling earplugs, ear protection devices, and sound-calming machines. These machines can also eliminate your auditory sensitivity, making it difficult for somebody to wake you with disruptive signs. You can muffle windows and use carpets to muffle any exterior sounds while switching off alerts on your phones.
6. Avoid Excessive Strain While Exercising
It is not surprising to feel fatigued after a hectic shift, yet getting some sleep in is always relaxing. As much as it is good for the body one time, doing exercise in excess can be problematic too!
Low and high energy levels are needed to improve the chances of settling pre-existing conditions such as sleeping problems. However, keeping the body’s temperature and the heart rate within the normal parameters are prerequisites to ensure the person’s sleep quality is good. Doing strength training before sleeping can cause your heart rate and temperature to be ideal, thus enabling good quality sleep, which in turn allows you to sleep faster and be asleep for longer!
7. Avoid Binge Drinking and Eating
Our overall health greatly relies on a good sleep cycle, yet so many of us do not appreciate how quality sleep can positively impact us instead of just focusing on quantity. One single poorly slept night may leave you feeling tired the next day. However, consistently poor quality sleep and restlessness can increase your risks of becoming a patient of diabetes, cardiovascular disease, or even obesity.
To increase the quality of your sleep, you should take care of your sleep hygiene. This includes establishing a sleep schedule, refraining from eating huge meals during late hours, drinking less fluid in the evenings, avoiding alcohol or caffeine consumption, and ensuring sleep-rich conditions throughout the house.
8. Turn Off Electronics Before sleeping
Convenience electronics such as phones, tablets, and laptops have been the bane of many a night; every person has been guilty of going down the virtual rabbit hole and spending countless hours browsing through the internet. This habit can be cut down by simply refraining from using electronics during the two hours before your sleep, as this will in turn promote the release of melatonin and subsequently cut down around the amount of time it takes you to sleep as well as regulate your sleeping schedule.
For me personally, not being able to get up and look at the bright screen of my phone became a lot less tough after practicing this routine, as it narrows the contrast between the warm colours of the screen and the dark room, which saves the user from distress caused by the combination; additionally, taking out devices or putting them on night mode also contributes to reducing exposure to blue light.
9. Medications Can Be Dangerous
Lack of adequate sleep can spoil reasonable mood, immune system, and physical performance levels. In case you do not get a good night’s sleep, the following strategies may assist in restoring the quality of your nocturnal rest:
Establish a calm demeanour and gentle attitude towards sleep. For the last hour before going to sleep, avoid staring into any bright screens, including phones or tablets, to reduce your blue light intake as it inhibits melatonin production; take music or books instead. Try to limit and even eliminate use of the bedroom as your office or other working area; if you still can’t sleep, go see a qualified professional for medical diagnosis such as sleep diaries and clinical sleep studies.
