Falling asleep at night is not always so easy. Other times you feel like you haven’t slept enough. For this reason, learn how to improve your sleep quality.
If you follow these better sleep tips, you will soon forget about all your sleep problems.
Sleeping after a hot shower is a bad idea.
In fact, it is best to take a bath 1-2 hours before going to bed as hot water raises your body temperature and makes it difficult to fall asleep.
It is not good to spend a lot of time in bed during the day
Specialists recommend that you use the bed only for sleeping. Watching TV, reading, working or studying must be in a specially designated area. The reason is simple: the bed is subconsciously associated with sleep.
As soon as you lie down, the brain ceases to be active and prepares to recharge. If you spend too much time in bed, then this connection will no longer exist and falling asleep will become much more difficult.
Daylight should have easy access at your workplace, otherwise your biological clock suffers
One of the most important rules if you want to know how to improve your sleep quality is that there must be a lot of light in the workroom. This way your body will not be confused and will be able to rest at night.
If you do not eat after 18:00, you must change your habits
Both full and empty stomach are equally harmful to the quality of your sleep. A light breakfast in the evening will even help you sleep better.
However, if you are too concerned about your weight, you can drink at least a glass of warm milk – it contains tryptophan, which has a calming effect.
Check also these tips on how to sleep better:
- The 5 Best Houseplants That Help You Sleep Like A Baby
- How To Get A Good Night Of Sleep? A Life Of Fulfillment
- How To Lose Weight While We Sleep
Lower temperatures give you quality sleep
Sleeping in a well-warmed room is much harder than in a cool room. It sounds strange, but the ideal sleep temperature is between 15 and 19 °C.
There is an easy way to check if your room is cool enough: if you need to cover yourself with a blanket, then everything is fine.
More better sleep tips: sleepy nose sprays interfere with sleep
The simplest option is a nasal spray that works almost instantly. However, you must use it with caution: by mid-night your nose will be clogged again, and you will have a headache in the morning.
Sleeping on your stomach guarantees poor sleep
This is the worst of all sleeping positions – you squeeze your stomach and strain the muscles of your back and neck. It is best to sleep on your back.
In case of insomnia, it is better for the couple to sleep in different rooms
If you or your partner work at different times or one of you snores, it is better to sleep in separate rooms so that you can rest and get some sleep for the next day.
Pets spoil the quality of sleep
Unfortunately, they have radically different biological rhythms. The best option is to sleep in different rooms or at least not in one bed.
Cell phones should not be near you
Finally, if you want to know how to improve your sleep quality, you must know that waves from your smartphones interfere with sleep. When they are around, you can see what time it is and worry that you have little time to sleep.