Modern lifestyle and aspiration to fulfill expectation in less time have resulted into lack of sleep. Lack of sleep increases the body stress, gain weight, premature aging, hair loss, hormone imbalance and decreases immune function. Most of the healthy person needs at least 8 hours of sleep each night to perform task well at their best. Let us learn few tips to improve your sleep:
1. Develop routine sleep-wake cycle
Each individual should have own well-planned sleep schedule, as what works for some might not work as well for others. It is important to find the sleep schedule that work best for you. You will feel more refreshed and energized in the morning, if you go to bed and wake up as the same time with same number of hours as per routine sleep-wake cycle. On weekends or holidays we sleep for longer time, which may unsettle your biological clock and cause more sleep problems. If you lost few hours of regular sleep, opt for a daytime nap instead of sleeping late.
2. Diet change
To improve your quality sleep, change in food habits will improve your sleep. Try to avoid caffeine food and drink, such as coffee, tea, soft drinks, and chocolate. Make a dinnertime earlier in the evening and avoid heavy, rich foods, fatty foods, spicy or acidic foods in the evening, as they can cause stomach trouble and heartburn.
3. Avoid alcohol and quit smoking
Avoid alcohol as it disturbs the sleep-wake cycle and also brainwaves that help you feel refreshed in the morning and also results in wake you up in midnight. Quit smoking, as nicotine stimulate sleep disturbance as nicotine withdrawal as the night progresses, making it hard to sleep. Smoking also worsens breathing disorders such as asthma, which can make it difficult to get restful sleep.
Also see: 7 Ways to Quit Smoking Naturally
4. Say ‘NO’ to gadgets/electronic before sleep
Research has found that usage of gadgets/electronics like a television, computer, video game, or cell phone, before going on bed is not a good habit. As these will stimulate your brain and light from device can disrupt the production of melatonin (a hormone that helps regulate sleep cycles) and overall sleep.
5. Maintain sleeping friendly bedroom
Adequate ventilation along with slight cool temperature (around 65° F or 18° C) will affect your sleep. Your sleeping attire will reduce your core body temperature and help you drift off to sleep faster and more deeply. Keep your room as dark as possible for sleep as light will wake you up. Make use of blackout curtains or a sleep mask. Avoid noise from barking dogs, loud neighbors, city traffic, or other people in your household, try masking it with the help of earplugs.