We err when we think we can’t improve sleep quality; On the contrary, there are very simple ways that will help us to get a good night’s sleep, and then a good and sufficiently productive day.
Good sleep is one of the three essential ingredients, along with a healthy diet and exercise, that we should maintain in order to lead a healthy life and a long life. Research shows that lack of sleep has negative effects on hormones and brain function.
How to improve sleep quality
From excessive caffeine intake, through the pressure of daily concerns, to exhaustion and other psychological problems, sleep can easily evaporate and we may enter into a cycle of insomnia that can cause various health problems.
Yes, falling asleep at night deeply and for a sufficient number of hours is very important to prevent us from getting various health diseases. And if you are asking yourself: How do I fall asleep quickly? It is necessary to adhere to the advice that we will give you.
There are many things we can do during the day to improve the quality of our sleep at night, but what about the ones we shouldn’t be doing? Well, if you suffer from insomnia and are looking for tips to improve sleep quality, here are 6 habits you need to get rid of:
1- Do not lie down in bed before bedtime
One of the most important tips for improving sleep quality is to only go to bed when you’re sleepy and ready to go to sleep.
When you lie in bed beforehand, browsing your phone, or watching TV, your brain reinforces the idea that the bed isn’t just for sleeping. In fact, this may result in insomnia and a feeling of fatigue.
Therefore, instead of asking yourself how to fall asleep quickly, stay away from bad habits that will keep sleep away from you.
If you are asking yourself: How do I fall asleep fast? Don’t lie in bed before bed / Shutterstock
2- Don’t look at the screen
It’s not surprising to all of us, but it’s worth mentioning nonetheless. You have to realize that browsing social media on your mobile phone, watching movies on your iPad, or even watching TV all affect your biological clock.
Blue light from cell phones or televisions can reduce the production of melatonin, which helps us relax and sleep. Also, your brain can’t stop working if you’re browsing social media or looking for things to read.
In order to improve sleep quality, experts advise that we turn off our devices at least 60 or 90 minutes before going to bed. Instead, grab a book and read it, or listen to calming music.
But if you are one of those people who needs to watch a movie in order to be able to sleep, then you should buy blue light blocking glasses.
3- Do not delay bedtime
We all have those days when we put off going to bed in order to watch another episode of the series we’re watching, or to do some late housework, or to check the phone, for example.
But all of these things can lead to severe fatigue over time, and delaying bedtime is linked to getting insufficient sleep, and thus declining sleep quality. So in short, if you’re looking for an answer to the question “how do I fall asleep fast”, go to bed on schedule.
You ask yourself: how do I fall asleep quickly? Put your phone away when you go to bed / Shutterstock
4-Don’t eat dinner late
Speaking of our biological clock, she really likes a routine, so it’s best to eat dinner at the same time every day. Most importantly, you should eat your dinner early if you are looking to improve sleep quality.
according to study Published in 2018 Eating late meals not only affects your metabolic health, it may also affect how long you can fall asleep.
By eating dinner at the same time every day, and ensuring that it has time to digest before going to bed, your internal clock will definitely kick in.
And if you have to eat dinner late at night, choose something light that contains a dose of magnesium, which supports sleep and has other amazing health benefits. You can view it here.
5-Don’t exercise late
Although regular exercise is very important for improving the quality of sleep at night, doing it late can cause sleep problems. According to the site HealthlineThis is due to the stimulating effect of exercise that increases alertness and the release of hormones, such as adrenaline.
But if you want to help improve sleep quality, know that it’s a great idea to exercise 4 to 6 hours before you go to bed. But any time below that, say 3 hours, you’re making your body too hot to go to sleep. The heat increases the feeling of alertness.
Don’t eat dinner right before bed / Shutterstock
6- Do not raise the temperature
Did you know that there is an ideal temperature that you need to maintain in your bedroom to improve sleep quality?
Our body temperature naturally drops when we’re getting ready for bed, so a heated bed wouldn’t be ideal for getting a good night’s sleep, because heat increases alertness and reduces slow-wave and REM sleep.
According to a newspaper report New York Times American, the ideal temperature for the bedroom ranges between 16 and 19 degrees Celsius.
But if you feel too cold or too hot in these temperatures, you can adjust the temperature of the air conditioner to your liking, or you can use a fan to reach the right temperature for you, or open the window to let some natural air into the room.
2023-06-28 10:33:55
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