How Can You Sleep Better At Night? 5 Habits That May Improve Sleep Quality

Tips to Sleep Better:  In everyday hustle, quality sleep is often ignored, with late working hours, aimless scrolling, late dinners, stress, and almost everyday late sleeping schedule becoming the major cause of sleep deprivation. Therefore, for sustainable sleeping habits, it is important to prepare the body and mind for rest, rather than making sleep deprivation a lifestyle.

According to Dr Partap Chauhan, celebrity Ayurvedacharya, “As per Ayurveda, sleep, or nidra, is one of the main contributors to health alongside proper nutrition and lifestyle.” Therefore, to rest better and to get your body ready for the day ahead, follow these 5 simple habits that may improve your sleep quality.

How Can You Sleep Better At Night? 5 Habits That May Help

1. Keep A Consistent Sleep And Wake Schedule

As the old saying goes, “early to bed, early to rise.” Therefore, make it a habit of going to bed and waking up at the same time in the morning to form a healthy sleeping habit. Addionally, it is also better to proceed to an early bedtime gradually and not to use radical measures to adapt.

Consistent Sleep And Wake Schedule (Canva) 

2. Limit Screen Time Before Bed

Moving from an active day to a peaceful night should be a smooth transition. Certain calming activities and avoiding any controllable stimulation before going to bed can help you sleep better.

Like, stop using phones, computers, and television at least 30 to 60 minutes before bedtime. Use this time for reading, soft breathing, listening to calming music, or sitting still. A warm bath or shower will help you to relax and prepare for a restful night.

Limit Screen Time Before Bed (Canva) 

3. Create A Relaxing Bedtime Routine

Dr Partap Chauhan also suggests a relaxing bedtime routine, which includes self-massage. He said, “It is called abhyanga in Ayurveda. It involves massaging your feet using a bit of warm oil before going to bed.

This practice makes it possible to relax and signal to your brain that your day is done. Just make sure you pick the right oil if you suffer from allergies or have sensitive skin.”

Create A Relaxing Bedtime Routine (Canva) 

4. Avoid Heavy Meals And Caffeine Late In The Day

Heavy and late dinners can make your digestive system work instead of letting your body get ready for sleep. That is why it is always suggested to have a light and healthy dinner and leave three hours between your meal and sleep. Eating warm, freshly cooked food will be easier to digest than eating heavy, greasy, and processed food late at night.

Avoid Heavy Meals And Caffeine Late In The Day (Canva) 

5. Keep Your Bedroom Comfortable And Sleep-Friendly

A good night's sleep is not just influenced by your pre-sleep preparations but also by your environment. Maintain a cosy and dark bedroom. Also, a cool, well-aired sleeping space might enhance your sleep quality. Also, avoid excess stimulation before sleeping. Therefore, it would be better to keep stressful conversations, work, and illuminated screens out of your bedroom.

Keep Your Bedroom Comfortable And Sleep-Friendly (Canva) 

ALSO READ: Sleeping Mask vs Night Cream: Which One Is Better for Overnight Skin Repair?

My Takeaway

Lastly, to improve the quality of sleep, you do not need to make drastic changes. A combination of the following practices, such as maintaining a healthy sleep schedule, creating a relaxing pre-sleep routine, conscious and moderate nutrition, self-care procedures, and ensuring a comfortable sleep environment, can help improve sleep patterns.

ALSO READ: 8 Bedtime Habits That Could Be Secretly Hurting Your Heart

However, it is also important to know that if you experience serious or chronic sleeping problems that impede your daily activities, don’t rely on home remedies; see a physician.

FAQs

What Are The Best Habits For Better Sleep At Night?

The best habits for better sleep at night are to have a consistent sleep-wake schedule, limit screen time before bed, have a relaxing bedtime routine like oil massage, avoid heavy meals or caffeine late and instead have a comfortable, cool, dark bedroom to sleep.

How Can You Create A Sleep-Friendly Bedroom?

To create a sleep-friendly bedroom, keep it clean, well-organised, with clean and breathable covers, bedsheets and blankets. Along with that, a cool, well-aired sleeping space might enhance your sleep quality.