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| You, too, can have a good night's sleep. Photo: Racool_studio / Freepik |
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Sleep quantity and quality have both declined in recent decades. Many people sleep poorly regularly. You might not be able to control the situations that disrupt your sleep. However, you can develop habits that give you healthier sleep.
Read More: How to Improve Your Sleep Habits
Create a Sleep-Friendly Environment
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| Keep your bedroom cozy to encourage better sleep. Photo: DCStudio / Freepik |
Start by transforming your bedroom into a peaceful oasis. Get a comfortable mattress and pillows that provide efficient support. Keep your bedroom cold, dark, and quiet to encourage better sleep. Reduce clutter and introduce calming elements like soft lighting and soothing scents.
Maintain a Regular Sleep Schedule
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| Schedule your sleep and waking hours. Photo: yanalya / Freepik |
A consistent sleep schedule is needed to regulate your body's internal clock. Even on weekends, make an effort to go to bed and wake up at the same time every day. This regularity will help you sleep better and fall asleep and wake up naturally.
Unwind and Relax before Bedtime
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| Unwind before bedtime. Photo: lookstudio / Freepik |
Create a relaxing technique to signal your body that it's time to unwind. Read a book, take a warm bath, or stretch gently. Avoid stimulating activities and electronic devices at least an hour before bedtime, as they might disrupt sleep.
Read More: 12 Healthy and Delicious Coffee Alternatives to Boost Your Energy and Focus
Watch What You Eat
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| Drink herbal teas for a soothing sleep. Photo: Freepik |
Be mindful of your food and water intake before bedtime. Heavy meals, caffeine, and alcohol may all affect your sleep. Instead, choose light, sleep-friendly munches, and soothing herbal teas.
Make Your Bedroom a No-Screen Zone
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| Do not use any electronic gadgets before your bedtime. Photo: Freepik |
Blue light from electronic gadgets can disrupt your sleep cycle. Keep your bedroom screen-free to minimize distractions and encourage better sleep. Establish a technology curfew if you can, and refrain from using screens for at least 30 minutes before bed.
Exercise Regularly
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| Regular exercise can help you sleep better. Photo: Freepik |
Regular exercise allows relaxation, reduces anxiety, and regulates your internal clock. Even 30 minutes of moderate physical activities like walking or yoga will help you sleep faster. Avoid strenuous activities too close to bedtime since it does not give enough time for your core body temperature to drop.
Manage Stress and Anxiety
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| Use stress-reduction methods to get a better sleep. Photo: cookie_studio / Freepik |
Stress and anxiety cause vivid dreams that can disrupt your sleep. Use stress-reduction methods like deep breathing, rhythmic exercise, meditation, or journaling. Practice positive thinking before bed for a good night's sleep.
Read More: Why Sleep Makes You Sexy, Slim & Youthful — And How To Get More Of It
Lack of restful sleep is harmful to your overall health. Making sleep a top priority helps you keep up with your well-being. Tiny changes to your every day habits can encourage better sleep. Follow the above tips and enjoy all the rewards of a good night's sleep.
