Have you ever dozed off in your class or a meeting with your boss because you didn’t get a good night’s sleep the day before? If you know what we’re talking about, then you already might understand the feeling of staring at your ceiling at the idle of the night, wondering when the good sleep will envelop you. 

Sleeping is just as important as any other activity you do throughout the day, regardless of its stationery characteristic. Consider it as a recharging mode for your body. If you don’t give the body the much-needed sleep, you will certainly exhaust yourself within a short duration of time. 

This article will enumerate some of the important tips and techniques to get better quality sleep. 

However, before we do that, let’s explore more on the importance of sleep.

Why is it important to get enough sleep?

When you don’t get enough sleep, your bodily functions go haywire and you are led to face hormonal imbalances in your body, poor brain functions and apathy during physical activities. In addition, poor sleep is directly linked to weight gain and an increase in susceptibility to diseases in children and adults.

With the recent happenings in the world, sleep has become the last concern of the population. However, if you want your brain to function to its full potential and ensure balance in your body, a night of good quality sleep is required and is certainly very important. 

With that said, let’s move on to some effective tips that can help you get better quality sleep at night. 

6 Adequate ways to get better quality sleep at night:

1. Create a sleep-inducing bedroom environment:

The environment you’re sleeping in plays a pivotal role in inducing sleep. You will certainly be unable to sleep in a noisy and bright environment. To be induced in the state of slumber even requires some amount of silence and darkness in a room. 

Therefore, to get deep sleep, you need to shut off bright lights and noise from the room. If you’re living in a highly crowded area, it’s important to shut the windows and pull the curtains so that you have a quiet and relaxing sleeping experience. 

2. Expose yourself to the bright light during daytime:

In correspondence to the natural time-keeping clock that is installed in your bodies, it is extremely important to increase your daily exposure to the bright light during the daytime.

By exposing yourself to bright light, like natural sunlight, your mind is hinting your body to stay awake and keeps your natural circadian rhythm (natural clock in your body) healthy. 

With the advancement of time, when it’s night, your body instantly realises that it’s time to sleep and therefore, induce deep and relaxing sleep. 

If you’re suffering from insomnia, you can certainly try this trick and see if it works for you or not. By improving your daylight exposure, you’re not only improving the quality of your sleep but also managing hormonal balance and ameliorating the quality of your brain and body.

3. Exercise regularly:

Need better quality sleep at night? Exercise is one of the most effective ways to achieve it. This is because when you exercise enough, the muscles of your body are worked up and your body loses calories at the end of the day. Consequently, when you lay on the bed, your worked-up muscles get enough time to re-energize and prepare your body for the next day. 

Exercising also helps in reducing the symptoms of insomnia. Exercising has proven to be more beneficial than drugs in insomniac patients. 

Be that as it may, exercising just before sleeping is not recommendable because it can have an opposite effect on the quality of your sleep. This happens because when you exercise directly before sleeping, your body experiences a stimulatory effect which produces alertness and hence, reduces the time for your sleep. 

4. Have a warm and relaxing shower:

According to studies, having a relaxing, warm shower can help you sleep better and faster than before. Taking a shower 1.5 hours before sleep, can improve the quality of your sleep and ensure sound sleep.

However, if you don’t want to take a full bath at night, you can just soak your feet in hot water. This will have an immense effect on your body and help you get deep sleep by calming your nerves down. 

5. Avoid consuming liquids before bed:

Was your slumber ever disturbed by your need to urinate during the night? Well, the feeling Is extremely irritating, right? Because in the first place, you faced trouble falling asleep and once you did, your gall bladder had to relieve itself in the middle of the night and that too not once.

However, there is a term for something like this. It’s called nocturia and is defined by excessive urination during the night which disturbs your sleep and deteriorates its quality. 

More often than not, such a situation arises when you’ve consumed large amounts of liquids before bed. Keeping yourself hydrated is important, but not at the risk of the quality of your sleep. Therefore, reducing the consumption of liquids in the late evening is recommendable. 

In addition, it’s important to not drink or eat anything one or two hours before going to bed. 

6. Avoid consuming caffeine:

Now, this point is made in reference to the above-mentioned point of avoiding the consumption of liquids before falling asleep. 

Although caffeine is known to produce numerous benefits in your body, such as focus, energy and alertness, it’s not the perfect companion for your sleep. 

Upon caffeine consumption, the nervous system of your body is stimulated and alert, which might hinder the development of a relaxing effect at night, which is a prerequisite to enter into the sleep mode.

The effects of caffeine in your body are experienced for six to eight hours. Therefore, consuming caffeine in the evening or late at night, is not recommendable as it will pose an impediment to getting better quality sleep. 

These are some of the most effective and scientifically proven tips to get better quality sleep at night. Try any of them and see the effects for yourself.

Good night! And don’t let the bedbugs bite!

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