Good night’s sleep is essential for our health, just like regular exercise or a healthy diet is. Research shows that the lack of sleep negatively affects brain function, hormones, concentration, and overall wellbeing.   

It can also cause weight gain, weakening of the immune system, and increase the risk of certain diseases.  

To improve your sleeping habits and sleep quality in the long run, try following these tips that can help.  

1. Avoid Technology Before Sleep  

You should avoid all technology and screens for at least one hour before bed. So having a TV or your laptop and phone in your bedroom is not a good idea. These devices emit blue light, which negatively affects the sleep hormone melatonin.   

2. Create Your Night Routine   

Having a routine is not just helpful for babies but also for adults. Go to bed every night at a specific time. You will allow your body to program itself to fall asleep and wake up refreshed naturally. So, try to follow this routine even on weekends if possible.  

3. Take Time to Relax  

A significant percentage of the population suffers from sleep problems caused by stress. So, it is essential to take some time to relax before going to bed. You can try meditation, take a warm bath, read a book, or listen to your favorite relaxing music.   

On the other hand, for some people, making a to-do list for the next day will help their brain to relax once they have all transferred to paper.   

4. Avoid Heavy Meals   

Large meals are not recommended before bed. You should avoid spicy food, alcohol or junk food, and sugary food. Also, for many people, drinking coffee two or even three hours before going to sleep can cause insomnia.   

Proper nutrition is essential for a good sleep cycle. If you don’t sleep well one night, the next day, you will crave junk food, which will only keep you in a vicious circle of poor nutrition and poor sleep.  

5. Choose Comfortable Pajamas and Beddings  

Comfortable pajamas are just as important as comfortable clothes. Choose natural materials that are comfortable to wear, not too tight, and help maintain the body’s natural temperature.   

Silk pajamas are the perfect choice for a peaceful and restful sleep. Silk is more breathable than synthetic materials and has a more luxurious feel. Silk pajamas are naturally soft and do not need chemical agents to obtain a smooth feel over time. Silk also helps maintain the skin’s natural moisture and freshness. Silk pajamas and bedding will make you feel comfortable in warm and cold weather.  

6. Reduce all Lights in Your Room  

Instead of using classic lights with bright light, choose lamps with dimmer switches or lights with reduced light brightness. If your window is very close to the street lights or on the bright side of the house, you can buy heavier curtains to have a peaceful atmosphere all night till you wake up.  

7. Get Active During the Day 

Physical activity is great not just for your health in general but also for the quality of your sleep. If you do not have a problem exercising before bed, take 15-20 minutes and do light exercise, stretching, or yoga. Exercising during the day will also help your body relax faster in the evening so you will sleep better.  

8. Avoid Daily Naps 

Sometimes it can be challenging, especially if you wake up early and think you need just half an hour to refresh. But if you sleep over the day, you will have more difficulties falling asleep at night.   

If the daily nap is necessary, limit it to about twenty minutes and ensure you are awake at least four hours before bed.  

9. Don’t Watch the Clock All the Time   

If you have difficulties getting sleep, then watching the time on the clock won’t help. It will just make you more anxious. If possible, get the clock out of your bedroom, or at least turn it around so you cannot see the time. Also, resist the temptation to look for time on your phone.  

10. Set the Right Bedroom Temperature  

The temperature in your bedroom can affect your sleep. If it is too hot or too cold, it can disturb your sleep. For most people, around 70ºF(20ºC) is the most comfortable temperature during the night. Still, it depends on the preferences and habits of each of us.   

What helps you fall asleep quickly and have a good quality sleep?