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Few Tips To Improve Sleep Quality

Utsav Agrawal
Utsav Agrawal
Unquestionably, sleep is the elixir of life and in my previous post have covered the importance of it 
Here are the few tips to improve sleep quality 

1. Stick to the sleep schedule. Go to bed and wake up at the same time each day. As creatures of habit, people have a hard time adjusting to changes in sleep patterns. Sleeping later on weekends won't entirely make up for lack of sleep during the week and will make it harder to wake up early in the morning

2. Avoid caffeine and nicotine. Coffee, colas, certain teas, and chocolate contain the stimulant caffeine, and its effects can take as long as eight hours to wear off fully. Therefore, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night.

3. Avoid larger meals and beverages late at night. A light snack is okay, but a large meal can cause indigestion, which interferes with sleep, drinking too many fluids at night can cause frequent awakenings to urinate.

4. Don't take naps after 3 pm Naps can help make up for the lost sleep, but late afternoon naps can make it harder to fall asleep at night.

5. Relax before bed. Don't overschedule your day that no time is left for unwinding. A relaxing activity, such as readings or listening to music, should be part of your bedtime ritual.

6.Dark bedroom, cool bedroom, gadget-free bedroom. Get rid of anything in your bedroom that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or warm temperatures. You sleep better if the temperature in the room is kept on the cool side.

7. Don't lie in bed, awake. If you find yourself still awake after staying in bed for more than twenty minutes or if you are starting to feel anxious or worried, get up and do some relaxing activity until you feel sleepy. The anxiety of not being able to sleep can make it harder to fall asleep

Reference - Why We Sleep, Mathew Walker