How do you sleep at night? A good night’s sleep is extremely important to have a quality life. Poor sleep can lead to mental and physical health issues such as depression, heart disease, and stroke. Not only that, sleep loss can reduce your ability to interact socially, and your ability to focus, productivity, and creativity. That means it will affect your work as well as your private life. There is nothing positive about the loss of sleep. But sometimes sleep is not your control, right? I did struggle once a few years back. The more I tried to sleep, the more I couldn’t sleep. However, it is possible to improve your sleep quality by adopting some habits as it did to me. So today, I am going to share 5 ways to improve sleep quality. Hope it will help you to sleep better after reading this article.
- Food
What you eat daily and what you drink daily are very important. Have dinner six to eight hours before bedtime as it takes about six to eight hours to digest a full meal. And avoid heavy meals especially junk food as much as possible. Because it makes you lazy to move and gives you discomfort which could lead you to sleep uncomfortably.
And also avoid caffeine such as coffee, soda, iced tea, and chocolate as much as possible, and definitely do not take it after 3 pm as the stimulation of caffeine can stay in the system for up to 12 hours. Let’s not limit it to caffeine, but if you drink alcohol daily, you might want to lessen it. Yes, it makes you feel sleepy, but it can disrupt sleep later in the night. Consumption of excess alcohol is linked to sleep apnea. Sleep apnea can be diagnosed using a sleep study test. You can avail of our sleep study test service from the comfort of your home.
Pay attention closely and be aware a little more of what you eat and drink every day.
- Exercise in the Sun
The power of nature, exposing yourself to sunlight in the daytime and regular exercise has benefits for your health including improving your sleep quality. It doesn’t have to be one hour or two hours, even just 10 minutes of walking outside will help you to sleep better at the night.
If you suffer from difficulty sleeping as a result of insomnia, try this one. However, avoid being active around bedtime. Activity during bedtime puts your brain under an impression that sleep time is yet to come.
If you experience shortness of breath while you are working out, you must consider our best Sleep study test as sleep study tests give you a great insight into cardiac activity while you sleep.
- Ditch your phone
I know this is difficult for some people. But blue light is harmful to your eyes. Not only that, the blue light emitted by your phone screen restrains the production of melatonin, the hormone that controls your sleep-wake cycle which makes it difficult to fall asleep and wake up in the morning.
So, you better stop using your phone at least 30 min to an hour before.
- Meditation
For many people, difficulty sleeping is related to stress as it can cause anxiety and that makes it hard to fall asleep. I am sure anyone has this experience whether it is about work, study or relationships.
Meditation is a great way to manage these stresses and anxiety you may have. It helps to quiet the mind and body, make yourself calm, and can find inner peace. Start to meditate for three to five minutes at first before you go to bed and little by little increase the time to ten to fifteen minutes. You will learn how to quiet your mind and will see slowly how the sleep troubles you have now will change.
The best sleep study test detects even minor variations so that your treating cardiologist has a better understanding of your heart health.
- Use a non-toxic sustainable pillow
Creating a healthy and comfortable bedroom is essential. Especially choosing the right pillows for your head will make a big difference in your sleep quality. Is your pillow too soft? too hard? I recommend using pillows that are made of natural materials as that is healthier and you do not have to worry about harming your health with chemicals or synthetic materials.
We offer the best sleep study test in Delhi. Our monitors are well-equipped and we are highly reliable. The no.1 doctors in Delhi and Delhi NCR trust us greatly.
We offer to test in the comfort of your home so that you can save travel time and also avoid any discrepancies associated with traveling for a diagnosis.
