Healthy sleep habits affect the quality of your life much more than you can imagine. Poor sleepers tend to have lower exercise performance and energy and are prone to obesity and other diseases. Taking care of your sleep enables you to gain control over your day-to-day functioning and will reflect positively in both your personal and professional life. Read the simple steps below to help you improve your sleep and wake up energetic and restful every morning.

Stick to a schedule

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The only way to regulate your body’s internal clock is to come up with a routine you’ll faithfully stick to. However, finding the ideal bedtime and managing to stick to it is not that simple. There are ways to achieve this, through practicing a relaxing ritual before bed, such as sipping tea for a good night’s sleep, meditating, reading or any activity that gets you in the mood for some nice and restful dreaming.

Reduce daytime naps

Power naps are very popular among students, freelancers and generally everyone. And while they are truly beneficial, long or irregular napping during the day can hinder your sleeping schedule and keep you up all night. So if you do decide to recharge your batteries and take a nap in the afternoon, make sure it’s up to 20 minutes and only once a day.

Optimize your bedroom environment

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Investing in a comfortable and pleasurable bedroom environment is something you shouldn’t be stingy about. Self-care comes in many forms and spoiling yourself with an ideal sleeping environment is one of them. Buy fluffy pillows and cozy blankets, and add a refreshing scent of lavender or lemon to your bedding with a lovely linen spray for a magical aromatherapy experience. Make sure to control the room temperature and lighting in such a way that the room is attractive and inviting to sleep in.

Avoid caffeine late in the day

Although caffeine has numerous benefits, drinking large amounts of coffee after 3 pm can severely harm a good night’s sleep. You can enjoy the energy-boosting benefits of caffeine, but make sure it’s within the first part of the day. And if you are at the coffee shop with a friend or just crave a cup of coffee in the late afternoon or evening, stick with decaffeinated latte or tea.

Eat and drink right at night

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You can wine and dine, but not within three hours of your bedtime, and make sure your portions are small. Big meals, even during the day, can contribute to stomach aches, wakefulness and other troubles during the night. Try to avoid sugary foods and refined carbs, such as pastas and white bread, and have light and regular meals instead. Also, cut down on alcohol. There’s a myth about alcohol being a sleep aid, when in reality it does the opposite – detracts you from a sound sleep due to many reasons, dehydration being the most important one.

Exercise regularly and wisely

Besides the general benefits of exercising, doing sports and simply being active during the day contributes to a deeper and longer sleep. Even light exercise such as walking or hiking for just 20 minutes a day improves sleep quality and helps with regulating your bedtime. However, in the hours before going to bed you should avoid vigorous workout sessions, and instead practice mind-body exercises like tai chi or yoga, which will help you unwind and prepare for a good night’s sleep.

A good night’s sleep is crucial for one’s health, beauty and energy, and should never be neglected. Nowadays people sleep a lot less than in the past due to many distractions and fast-paced lifestyles. In order to ensure high concentration and productivity levels, as well as a balanced emotional state and positive energy, follow the tips above and regulate your sleep.

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