How well we sleep determines how Well we live, how well we perform at work, how good our daily mood is, how happy and healthy we feel in our body.
Many Studies and researches have showed that people sleep less hours nowadays than they did 3 – 5 decades ago. The lack of quality sleep hurt a lot of millennials.
However there are solutions to help resolve this issue, to sleep better and get quality life. Though it is difficult to control factors that interfere with your sleep, there are tips and habits you can follow to better your sleep patterns. Here are couple simple tips to start with:
1. Stick to a same bedtime every night.
For a healthy adult life the recommended amount of sleep time is at least 7 hours. It is true that most people don’t need more than 8 hours of sleep, schedule yourself 8 hours of sleep every day.
Manage to go to bed every day at the same time and get up at the same time. The more consistent you are with your bedtime schedule, the more your body sleep-wakeup cycle become reinforced.
2. Listen to relaxing or positive meditation music
Some people have hard time falling asleep quickly. Relaxing music or meditation sounds have proven to be very good technics to fall asleep quick. Slow musics have tendency of calming your entire body and put you in good mood state, which activates your ability to fall asleep. Something good to do is to put yourself in a meditation mode at least 20 minutes before your schedule bedtime, which will help with smoothing your body and get your brain to think calmly and positive.
Reading also is a good therapy for sleeping as some people prefer that than listing to relaxing music. whatever is best for you is what you have to go with.
3. Your Bedroom should be set only for sleep and at the best temperature.
The Cooler the room temperatures is the better, keep your room temperature below 18°C / 64.5°F as cold air is beneficial to lower core body temperature, good for a deeper sleep.
The darker Room is the best. Reducing the source of light in your room helps deepen your sleep level. unplug all light source devices or turn off to help fall asleep quickly.
Reduce all sources of disturbing noise. Try using devices that make white noise to cancel any other disturbing sounds.
4. Daily Physical activities and Limit daytime naps.
Studies show that regular physical activities can help promote a very good night sleep. Allowing yourself 20 to 30 minutes walk after dinner can help with your sleep. Avoid working out 2 to 3 hours before bedtime and it can be negative to your bedtime schedule.
Limit your daytime nap time to at most 30 minutes and avoid taking nap late in the afternoon or earlier evening. As late naps can interfere with your night sleep.
A good tip if you are a night worker, napping in the evening can be beneficial to make up your night sleep debt.
