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Do you ever feel the displeasure of not being able to sleep and exhausted? Or do you manage to sleep on time but wake up early?
Well, there are many reasons that interrupt your sleep such as using electronic devices on the bed, taking too much caffeine, not engaging in exercise, and many more. So, if you want to improve your sleep routine follow some healthy sleep habits.
Although, these habits may not for everyone but might be helpful for majority of the people.
What is sleep hygiene?
Sleep hygiene means healthy and good sleep. Healthy sleep is very important as it has many health benefits.
Such as it helps you to boost your immunity, makes you feel fresh and energetic, and provides you with mental peace. Well, there are many factors that might affect your sleeping habits such as your behaviors, your food, diet, drink choices, schedule, and many other activities that play an important role in enhancing your sleeping habits.
5 Tips to Improve Your Sleep
Sleep is the most important part of a lifecycle. There are many factors you need to care about before going to bed. Here are the 5 healthy habits you need to follow to improve your sleep:
1. Make a sleep schedule
This is one of the important habits you need to follow to improve your sleep. Many people don’t make their sleep routines and stay awake till late at night and suffer from many health issues. So, this is really important to make a strict sleep schedule.
Sticking to only one schedule may also help you to reduce your daytime laziness and sleep. This is very important to take at least 7 to 8 hours of sleep each night
2. Create a Relaxing Bedtime Routine
Creating a relaxing bedtime routine will help you to take a healthy sleep and improve your overall health. And following the same sleeping routine also helps your body to recognize that it’s your bedtime. Moreover, the best time to have a healthy sleep is to go to your bed 30 minutes before your original bedtime. You can include anything relaxing in your bedroom except mobile phones and any other electronic devices. Here are some tips to create a relaxing bed routine:
- Take a warm shower
- Have a gentle massage
- Do yoga
- Try to spend a few minutes meditating to relax your mind and body
- Try to read some books instead of using electronic devices.
3. Stay away from Electronic Devices
This is also a most important factor to enhance your sleep routine. Electronic devices such as laptops, and phones, emit blue light that may reduce the melatonin level in your body. Melatonin is a chemical that helps your body to control the sleep and wake cycle.
And when the level of melatonin drops, it may create difficulty in sleeping. So, this is important to stay away from electronic devices that distract your mind and emits blue light. These electronic devices also make your brain alert and make it harder to fall asleep. Moreover, the vibration, notifications, buzzing, and ringtone may suddenly wake you up and interrupt your sleep.
4. Build a Routine for Exercise
Building a routine for exercise is also important to improve the quality of your sleep. Because sleep is not important, quality sleep is important.
At least, 30 minutes of aerobic exercise is important to get a healthy and quality sleep. Moreover, if you can build a routine to exercise outside, then it will be more beneficial for your body.
But if you cannot go outside for exercise then you don’t need to worry. Just continue with little aerobic exercises. This is also important to avoid exercising 1 or 2 hours before your bedtime.
5. Limit your Caffeine Intake
This is also important to limit your caffeine intake to improve your sleep routine. This means a single cup of coffee may keep you alert for a longer time. So, this is important to limit the caffeine intake and enhance the quality of your sleep. Moreover, caffeine also boosts your energy and makes your brand active and alert. So, it might disrupt your sleeping habits and make you sick.
Bottom Line
A healthy and quality sleep enhances your overall physical and mental health. So, if you are suffering from poor sleep habits and looking for ways to improve your sleep, then above mentioned tips and healthy habits may help you to improve your healthy sleep schedule.
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