Everyone loves having good quality sleep. It helps recovery from injuries, energies you for the next day and has been shown to improve performance in sport. Having good quality sleep however is not always easy. You might not be able to control all factors for good sleep, however you can adopt certain habits that promote better sleep.ย Here are 5 Tips to help you sleep better:
1. Stickย a Schedule
Go to bed and get up at the same time every day. That includes weekends and Holidays. Being extremely consistent reinforces your body’s sleep-wake cycle and helps promote better sleep at night.
2. Haveย a Bedtime Ritual
Do the same things each night. This will tell your body it’s time to wind down. This mayย include taking a warm bath, reading a book orย listening to calmย music. Try to keep the activities relaxing and if possible dim the lights in the room.
3. Make yourself Comfortable
Create a room that’s perfectย for sleeping. Cool, dark and quiet. Try to have as little distractions as possible. Thatย means no TV in the Room. Make the room for Sleeping and nothing else. Choose a Mattress and pillow that suits your needs best. There is no perfect mattress and pillow combo and no matter how much it costs it doesn’t guarantee a good nights sleep. Always try before you buy.
4. Naps
Longย naps in the day can interfere with sleep at night. Try toย limit yourself to about 10 to 30 minutes and make it during the in mid afternoon. Naps can be a very good way of improving concentration and energy levels, but too much can make you feel worse and interrupt your sleep.
5. Physical Activity
Regular physical activity can promote better sleep. It canย helpย you to fall asleep faster andย enjoy a deeper sleep. however, timing is importantย If you exercise too close to when you want to sleep, you might be too energized and alertย to fall asleep. Plan your activity with sleep schedule and try to stick to it as much as possible.
