How to Improve Quality Sleep


Do you have a hard time falling asleep?

Do you frequently rise in between your sleep?

If you do, you are not alone. Many people share a similar problem with sleep. Some experience difficulty in falling asleep because of insomnia or stress. But remember this, your body requires a good sleep to remain healthy. Lack of sleep leads to several health consequences that may impact your productivity and functionality. Examples of health risks associated with sleep deprivation are heart disease, hypertension, immune infection, obesity, diabetes, and depression.

As the experts say, stick to sleeping routines. Be awake during the day and let your body rest at night. But it seems impossible if your body resists sleeping at 3 in the morning. Then, how can you control your sleeping patterns and maximize the hours you spend sleeping?

Here is a list of some useful tips on how to improve the quality of your sleep.

#1 Reduce Long Day Naps

Do you sleep more during the day compared at night?

It could be the reason why your body could sleep properly in the evening. Yes, short naps at daytime are beneficial. It helps to reduce the stress your body is feeling from long hours of work. However, sleeping in the daytime will confuse your internal clock. That is why you struggle to sleep at night rather than in the daytime.

If you practice such sleeping habit, make sure to reduce your long day naps. A 30 minutes nap is sufficient to help your mind and body rest for a while. Sleeping for longer hours is no longer advisable.

#2 Use a Sleep Mask

Working at night shift is a different story. You have to adjust your sleeping patterns to work at night time. But there is one problem; the brain is hard-wired to associate daylight with wakefulness and darkness with sleeping. Thus, it will be a huge struggle for you to change your sleeping pattern.

You can solve this issue by using sleeping paraphernalia like a sleep mask. Using a sleep mask while sleeping during daytime is extremely useful; it supports relaxation by muting noises and distractions around you. Moreover, it blocks the light from distressing your sleep.

#3 Cut Caffeine Consumption

Do you love drinking coffee?

Caffeinated beverages contain chemicals that keep your mind and body alert. It stimulates your nervous system that prevents your body from relaxing. Therefore, from now on, try to cut your coffee consumption as well as other beverages and food with high caffeine content.

Aside from coffee, drinking alcohol and using nicotine can cause sleeping trouble. As much as possible, you should try to lessen your drinking and smoking habits.

#4 Create a Sleep-Inducing Environment

Transform your bedroom into a sleep-inducing environment. Turn it into a quiet, dark and cool place. You can install blackout curtains to prevent light from seeping through your room. If it is too expensive, you can use a sleep mask as an alternative. Also, lower your room’s temperature. The cold will help to relax your body into sleep.

Do you need more info on how to improve quality sleep? Find out more here at Escaping the Midwest.

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