A good night’s sleep is possible among the simplest and also the hardest things to get right. In the world of smart-phones and Netflix, we often compromise on the sleeping hours that are essential for good health. Make no mistake when we say that sleep is one of the most important biological activities that you perform and lack of sleep is directly proportional to poor health.

Obesity, Cardiovascular diseases, decreased brain functions, and several other problems start to develop if you ignore the importance of sleep for too long. Long-term exposure to a life devoid of sound sleeping can lead to chronic problems that are harder to fend off. So, starting today, make it a point to make some minute changes in your lifestyle and we promise you the comfort of a perfect night’s sleep. Wake up feeling rejuvenated each day by following these simple rules:

Do not take irregular naps during the day:

There has been repeated stress by health experts on the importance of sleeping tight through the night. You cannot substitute that with sleep during the day because the quality of your sleep is never as good as the night. So avoid the unnecessary and irregular naps that you might be taking. Chances are that this is one of the reasons that you are finding it difficult to sleep during the nights. 

Expose yourself to bright light during the day:

Well, during the day you have the Sun so the problem is sorted. Just open your windows and let the bright daylight seep in. Studies have shown that natural sunlight helps in keeping the circadian rhythm healthy. As a result, not only are you more active during the day but you are also more prone to fall asleep easily during the nights. It has been proven that even for insomniacs exposure to daylight has a better effect in sleeping soundly through the night. The sleep efficiency reportedly goes up as much as 80% with this simple change that you need to make.

Stay away from the Blue Light exposure after sundown:

All forms of electronic gadgets including your beloved smart-phones emit this blue light and it reduces the secretion of the melatonin hormone that helps you to relax and sleep. So evidently, it is important to stay away from such light radiations during the night. If you cannot completely do without the gadgets, at least reduce the usage considerably to see a positive impact. It is strongly advised to not watch the TV or browse through your phones at least two hours before you intend to fall asleep.

Avoid alcohol:

Alcohol and alcoholic beverages can disrupt the melatonin hormone and that wrecks your sleeping pattern. People who down a few drinks before going to sleep are known to have problems like irregular sleeping patterns, disturbed sleep, and snoring problems. Keep the drinks at bay when you are trying to have a good sleeping habit. Don’t make alcohol a part of your daily life like that can be a big drawback to your enjoying the sound sleep at night.

Avoid caffeinated beverages at night:

A cup of coffee after work or an energy drink or cola drink at night can make you feel refreshed but you would be ruining your sleep-cycle by doing so. Caffeine is directly responsible for keeping you up through the nights and while a cup of coffee during the morning hours can work wonders, the same at night can spell disaster for your sleeping plans. So stay away from caffeinated products during the nights to enjoy a good night’s rest.

Create the right ambiance in the bedroom:

Optimized bedroom conditions can work wonders in inducing a better quality of sleep at night. Keep out the external noise as much as possible through simple measures like thicker curtain drapes to keep out the traffic noises. Reduce the light entering the room and also have the ideal temperature that you are comfortable in. This kind of setup is essential before you try falling asleep on time.

Take a relaxing shower before bedtime:

Do not underestimate the importance of a relaxing shower before you hit the bed. It helps you to get rid of the daily stress and even if you are not keen on a full bath, simply washing your arms and feet in warm water can help improve the sleeping quality.

Avoid heavy meals late into the night:

Any heavy meal disrupts the digestive process and it is one of the worst things you can do right before falling asleep. Health experts advise that you eat a heavy meal around four hours before going to bed. This ensures that there is no discomfort when you are trying to fall sleep. You can also avoid all forms of liquid intake immediately before bedtime because the last thing you want is to drift off to sleep and then wake up with an urge to urinate.

Exercise regularly:

It is extremely important to keep up with a daily dose of physical activity and what better than to exercise daily. Besides keeping you fit and healthy, it also ensures better sleep at night. However, be sure to not exercise immediately before you are trying to fall asleep as that might have the exact opposite of the intended impact.

Get the comfortable mattress and pillows:

You might be doing everything right but an uncomfortable mattress and pillow will not let you sleep. It is thus important to get the right kind of mattress because the studies suggest that the ideal mattress not just helps you sleep better but also rids you of troubles like back problems and neck pains. It is also recommended to change the bedding every five years to maintain the perfect sleeping arrangement.

Lastly, we are all creatures of habit. So while you follow these simple steps for better sleep, it is important to keep up with these habits for some time. Soon, this will take no extra effort and the sleep cycle would adjust perfectly to ensure that you enjoy a sound sleep at night. Sweet dreams then!