Sleep is a crucial factor that will help you to build an active lifestyle physically, emotionally as well as mentally. However, our present lifestyle is such these days that it becomes extremely difficult to manage the optimum levels of sleep.
Wait, do you know how much sleep an individual needs to function properly? Most official bodies recommend that a minimum of 7- 8 hours of sleep per day is important for optimal working. In this case, extreme work pressure, imbalance between professional and personal life, and other stressors are the most common factors that act as a barrier.
But do you know that by incorporating some simple tips, you can choose to enhance your sleep much more? These are simple tips that can optimize your sleep and ensure that you have a more peaceful cycle.
Sleep Routines That Can Enhance the Quality of Your Life
Did you know that the quantity of sleep is directly related to the quality of your sleep? If you can enhance the sleep routine, then the sleep time does not matter much. Some sleep routines that you can follow to enhance the quality of your sleep are:
1. Abstain From Using Digital Devices
The biggest mistake that many of us end up making is that we use devices until the last moment before sleeping. This is a detrimental activity and hence can compromise sleep quality.
The blue rays from the devices can hamper your sleep and cause permanent damage to your circadian rhythm. The best thing to do is abstain from using the devices for at least an hour before bedtime. You can, however, choose to put on some light music before sleeping, which can enhance the quality.
2. Deciding a Sleep Time and Stick to It
The next thing you can do is make a routine and stick to the same. This is one of the most effective ways to help you develop a quality sleep schedule. Your body has its own clock; when you abide by it, it automatically creates a balance and enhances your sleep routine.
Try to choose one particular time every day when you will go to sleep. This will help your body to understand the pattern and stick to it. The synchrony of the body’s sleep-wake cycle is extremely important.
3. Have a Detox Drink
Did you know that detox drinks can be exceptionally good for your body and help you eliminate all the toxins? The detox drink can change depending on what you want, and it is usually quite simple to make it at home. Try to have the same before going to sleep.
Some people even like to have a cup of chamomile tea before they go to sleep. This calms the nerves down and ensures that you can have a calming experience in your body. This will prepare your body better to go into sleep mode.
4. Bedtime Routine
Remember when we were babies, and our mothers had a bedtime routine for us? This is a traditional yet quite effective way to help your body prepare for sleep.
You can do simple things like bathing in warm water, skincare, or even spending some time doing nothing. Some people even like to write their entire day in a journal. You can also do some simple stretches. However, refrain from doing anything that can overstimulate your body.
5. No Caffeine
If you have caffeine just before going to sleep or even a couple of hours before your sleep time, it can be disastrous. It can affect sleep quality and even make it difficult to fall asleep.
Caffeine is known for keeping your body active; hence, you should absolutely refrain from this. Try to replace your caffeine or drink it at least four hours before sleep. Not only coffee but even aerated drinks have a bit of caffeine, which can hamper your sleep quality.
6. Manage Stress
Stress is one of the leading reasons why you might not be able to fall asleep at night. When you start managing stress, it ensures you can enhance your sleep quality. What can you do?
Some of the most simple ways include trying simple breathing exercises just before going to sleep. Engaging in relaxation techniques before going to sleep has great results on the body.
You can also choose to chant mantras as it positively impacts your body. It is impossible to enhance sleep quality until your body is calm and peaceful.
7. Exercises Can be Great
For your body to have a relaxing sleep, it is important to ensure that it has some physical exertion. You will need more than the same to get a good sleep quality.
For this, you can try a few exercises. It includes going for a brisk walk or even light exercises at home. But ensure that you do not exercise very close to your bedtime. It will make your body more active and make it extremely difficult to fall asleep.
8. Optimize the Sleep Environment
Did you know that the sleep environment is extremely important to enhance the quality of your sleep? If the environment around you is too stimulating, there are high chances that you will not be able to sleep well. How can you optimize the sleep environment? Make sure that the room is dark. If there is some light, try to use a sleep mask.
Additionally, you can also choose to have some light music. It works as a great sleep enhancer. A good mattress and quality pillows are also important for a promising sleep schedule.
Does Good Sleep Hygiene Work as A Sleep Enhancer?
Sleep hygiene is one of the most important requirements and ensures that your sleep quality can get enhanced. So what does one mean by sleep hygiene?
Sleep hygiene refers to a set of daily practices that enhance your sleep quality. It usually involves some of the above practices that we have mentioned. Studies have proved that individuals who practice sleep hygiene can get better sleep quality than those who do not follow such a routine.
Sleep hygiene is difficult to establish, and sticking to the same becomes more difficult. However, if you practice it every day, your sleep will have great effects. With such high-stress levels and a fast workspace, ensuring you follow a sleep hygiene practice is extremely important. Optimum levels and sleep quality will ensure you can be more active throughout your day. Some of these include:
- Refraining from digital use
- Darkening the rooms
- Avoiding any loud noise
- No stimulation during or before going to sleep
- Relaxing massages from partners
- Lighting a small candle in the room
- Using a sleep mask
- Following a stringent sleep time every day
- Staying active and healthy
Experts think good sleep is extremely important and can completely change your life’s course. If you cannot have a good sleep even by incorporating these sleep enhancers, the best thing to do is consult a sleep specialist today. Sometimes underlying problems like sleep apnea can hamper the quality of your sleep.
Remember that sleep hygiene is important and cannot improve in one day. It takes a lot of time and diligence to see fruitful results in the future.