Most people sleep best in a dark, quiet, and cool bedroom. Too much light or noise at night can keep people awake or interrupt sleep. An eye mask or blackout curtains can eliminate unwanted light, and earplugs and noise machines can reduce distracting noises. Additionally, a fan can cool the room and serve as a noise machine.
Replacing old, worn, or uncomfortable mattresses and pillows with new and supportive ones can help improve sleep quality. The best mattresses and pillows for sleep depend on an individual’s preferred sleep positions and physical needs.
- Avoid Caffeine, Nicotine and Alcohol before bed time
Caffeine is a stimulant that provides a boost of energy and alertness. When taken in the afternoon or evening, caffeine can make it difficult to fall asleep at night. The use of nicotine in the evening is associated with more time spent awake at night. While some people drink alcohol before bedtime intending to get to sleep faster, alcohol is associated with lighter, lower quality sleep.
Exercise may also help individuals fall asleep faster and increase the overall time spent sleeping. It can be beneficial to exercise outside, as sunlight exposure during the day also improves sleep. People should avoid exercising too late in the day so that their bodies can relax before bedtime.
Setting electronic devices aside at least 30 minutes before bedtime can make it easier to fall asleep. Phones, tablets, computers, and other electronics with screens emit blue light, which can disrupt the body’s natural production of the sleep hormone melatonin and make it difficult to fall asleep.
Instead, sleep experts advise developing a relaxing routine in the hour before bedtime. During this period of winding down, choose a restful activity such as reading or taking a warm bath.
Following these tips will help maintain a healthy weight, increase athletic performance, relieve stress, boost immune system, improve your mood and mental function.
Source: sleepfoundation.org, health.ucdavis.edu