Tips to Help You Improve Sleep

Good sleep is one of the pillars of life. Lack of sleep is the opens the gateway for many health hazards. There are many who lacks quality sleep and unable to sleep tight well for various reasons. If you are the one who always blame that you want to improve sleep, this is for you.

Baby smiling in bed with eyes closed and arms out.
Baby smiling in bed with eyes closed and arms out.

These are some simple tips you can easily try to improve your sleep.

Create a bedtime routine

Our body works like a machine, based on the circadian clock, generated endogenously. The brain controls the circadian rhythms. While you can make a few changes in the internal clock, any dramatic changes can affect your sleep and health. Already your body has a schedule for sleep based on this clock.

bed time routine

So, keep intact with body clock and create a bed time routine. Set a schedule for sleep and wakeup hours. You may find it very difficult to fall asleep and wakeup at the stipulated time for the first few days. However, very soon, in 2 to 3 weeks, your body accustomed to the bedtime routine and it will improve your sleep.

Go to bed at the same time and wakeup at the same time.

Drink a glass of milk before you go to bed.

glass of milk

Drinking a glass of milk at night makes you sleep better is definitely not an old wives’ tale. All dairy products contain an amino acid called tryptophan, which induces sleep. Milk also contains tryptophan, which aids in the secretion of brain chemicals, melatonin and serotonin for sleep.

Take a warm bath before bed.

bathe before going to bed
Cupped Hands Under Shower

A warm and soothing bath before bedtime relaxes your muscles, soothe your body and mind. A refreshing shower at night also reduces blood pressure.

Avoid eating heavy meals at night.

When you eat heavily at night, your body might not be able to digest it sooner. You may wakeup due to acid reflux or uneasiness of the stomach. So, eat right, but light at night to improve your sleep.

Don’t go empty stomach at night

Although many suggest eating very light at night, you should not go to bed at night empty stomach. Your hunger may wake you at night and you are likely to indulge in unhealthy snacking at night.

If you feel hungry even after your dinner, eat a fruit like banana, apple, grapes berries, etc.

Deep breath for 10 minutes

10 min deep breath

Many times, stress is one of the reasons that affect the sleep. To improve your sleep, de-stress at night right before your bedtime. Sit on the floor and take some deep breathes for 10 minutes. Just concentrate on your breathing, how the air is exhaled and inhaled.

Try to inhale and exhale very slowly, sustain the breath to the maximum extent possible.

Snuff the aroma

Inhale a favorite aroma to relax the mind. For instance, essential oils like lavender oil, chamomile oil, rosemary oil, etc have a rejuvenating effect on your mind, which can improve your sleep and help you sleep better.

Dim the bedroom

Turn-off-lights-gif

Make sure your bedroom is dark. Melatonin, the sleep hormone secretes only when the room is dark. A dark room improves your sleep and prevents waking up frequently.

Switch off the gadgets

If you want to enjoy good sleep, switch off the television and stay away from the gadgets. The blue light from gadgets disturbs your brain chemicals, which in turn disturb your sleep.

no gadgets

Make sure your bedroom is dark. Melatonin, the sleep hormone secretes only when the room is dark. A dark room improves your sleep and prevents waking up frequently.

Switch off the gadgets

If you want to enjoy good sleep, switch off the television and stay away from the gadgets. The blue light from gadgets disturbs your brain chemicals, which in turn disturb your sleep.

  • Wear comfortable clothes at night to improve your sleep. Don’t go to bed with tight clothes.
  • Invest in a good mattress. You are likely to spend almost 1/3rd of a day in your bed. So, make it wise.
  • Don’t sleep at noon. Even avoid taking a nap. This will improve your sleep at night.