Sleep is vital for a fully functioning body and mind – Pic Credit
First things first, how well is your room set up for sleep? You need to make sure that space is comfortable enough to be able to sleep in for extended periods of time, and that there are as few distractions as possible. Actually controlling distractions can be hard or impossible, but you can instead wear a sleeping mask and choose right earplugs first. This will essentially block out distractions, making the quality of your sleep much better. You’ll also need to make sure that your bed is as comfortable as possible – an obvious point, but one which is worth repeating given the amount that people seem to overlook it.
It’s worth taking a look at your evening routine, to check whether you could be doing anything more sensible in order to help you sleep. A good example of something you might want to change is if you find yourself looking at screens a lot in the evening. Using screens from tablets or smartphones or laptops can actually inhibit the production of melanin in the body, the chemical that is used to determine when it’s time to sleep. So overusing screens can mean that your body is unaware it is time to shut down. Consider limiting your screen use in the evenings if you want to sleep better. You might be amazed at what a difference this simple change can really make.
Insomniacs can benefit from changing their evening routine – Pic Credit
Diet plays a huge role in all of this as well. There are a few particularly obvious things which you should look out for first. For instance, try to limit your caffeine intake as much as you can. The more the better, but at least avoid having any caffeine after midday if you can. Caffeine can affect your sleep for up to twelve hours after taking it, so this is important. Similarly, avoid alcohol. While it might feel as though alcohol helps you sleep, the truth is that it is more likely to cause you to wake up during the night. You should also try to generally get a good balance of fruit and vegetables, and not overdo it on the red meat if you want to sleep deeply and for longer.
The above three will ensure that you sleep much more effectively and for longer, so make sure you do not overlook these if you want to improve your quality of sleep fast.