The best way to improve your sleep quality is by making small changes in your lifestyle that will gradually improve your overall well-being.
The first step to getting better sleep is to eat right before bedtime. Try eating something light, such as fruit, yogurt, or cereal, which will help keep you from waking up hungry. Avoid heavy meals, alcohol, caffeine, and nicotine at least two hours before going to bed. Also, avoid watching TV or using electronic devices close to bedtime. Finally, get plenty of exercise during the day, since physical activity helps promote restful sleep.
Keeping the temperature in your bedroom at 70 degrees Fahrenheit or below is recommended. Too often an overheated bedroom is causing sleep problems. Scientific studies show that the body can better relax with temperatures at 70 degrees or slightly below.
A recent study showed that caffeine is not metabolized efficiently and fast enough at night. The effects of caffeine last much longer than most people expect. The result is difficulty falling asleep. Studies have shown better sleeping patterns if no more caffeine is consumed after 6.00 PM.
Alcohol will keep the body from reaching the deeper stages of sleep, where the body does most of its healing and resting. The result of drinking can be a very light sleep or difficulty falling asleep in general.
Beds are for sleeping
If you are used to watching TV in bed or even working while being in bed, you may find it much harder to relax and fall asleep. Remove the TV and do not work in bed. Sleep requires your brain to slowly shut down and any distraction will cause sleeping problems.
Go to bed at around the same time every day
Don’t change your bedtime back and forth. Having a certain schedule developed it will be easier to fall asleep pretty much at the same time every day. A recurring schedule will help your body to get into a sleep pattern and make it easier to fall asleep.
Remove the alarm clock from your view
Starring at the time will only create the feeling that you have to sleep, but you are not. These worries will make things even worse. Losing the feeling for a time by not seeing the actual and how long you have been awake has been shown to improve healthy sleep.