There’s no doubt that a sound sleep can help you to maintain your physical health. It is as important as eating a healthy diet. Research exhibits that lack of slumber can have negative effects on your hormones. It can also affect your exercise performance and brain functions in the long run. Not sleeping properly can affect your daily life tremendously. It would also take its toll on your productivity and emotional intelligence.
So to counter this, here we are going to reveal 8 tips for better, deeper and longer sleep. Try these things and see how it helps to improve your sleep.
1. Set a Sleep Schedule
A regular sleep routine can drastically improve your health. Every time when we nap and wake up at a particular time, we schedule our biological clocks to act accordingly. This enhances the exposure of our body to daylight on a regular pattern. Setting up a sleep schedule is just like making your brain and body learn to nap and wake up at a particular time.
2. Go to Bed at the Same Time Every Day
Going to your bed at the same time every day can also improve your slumber cycle. If you continue an act for a couple of days, your body tunes itself to act accordingly. By going to bed at the same time, every day will help you nap well and wake up without the aid of an alarm clock. Many of us need an alarm clock to wake up in the morning, as we are unable to get up in the morning with our biological clocks. If this is your case, go to bed earlier than usual and you will see that how your brain and body will respond. You will experience a sound and deeper slumber when you will fine-tune your body to sleep daily at a regular time.
3. Sleep without a Pillow
We often see advice for using soft pillows for sound slumber but did you know that experts say it is better to slumber without a pillow for a sound and deeper sleep. This might sound bizarre but there are tons of benefits of not sleeping with a pillow. However, here we are going to highlight only some benefits of sleeping without pillows.
Firstly, sleeping without pillow helps to maintain the natural curve of your spine so your body relaxes in a natural position. Secondly, it reliefs neck and shoulder pain. Thirdly, it can prevent acne breakouts and reduce wrinkles on your face. It can also help improve your body stature. Doctors, even advice to stop using a pillow if you want to increase your height naturally. So, for a sound nap, you can try sleeping without a pillow and observe the difference.
4. Avoid Taking Short Naps
Short naps throughout the day can make it difficult for you to sleep at night. Even, if you suffer from insomnia, don’t nap for too long in the daytime. Just do it for a short span of 15 minutes. If you take short naps all day, it will not be healthy for your body instead you will feel light headed all day long. So, avoid taking short naps during the day and try to go to your bed every day at the same time. This will make your body to learn how it should respond to nights.
5. Set Your Room Temperature for Sound Sleep
If you are having difficulty in sleeping, setting up your room environment can help in overcoming the difficulty to fall asleep. You can set up your room temperature and lights to make it inviting for slumber. Your bedroom temperature should be cool, between 60 and 67 degrees. Before going to sleep let others know to avoid making any noise. Also, dim the lights as when your body exposes to dark it learns to understand that it’s time to nap.
You can also set up your curtains to avoid any light in the room. Have comfortable pillows and make the room free of allergens that might disturb you. In addition to this, you can use eyeshades, earplugs, humidifiers, and fragrances to relax your body and to enjoy a long slumber.
6. Sleep on a Comfortable Mattress
It is important to evaluate the quality of your mattress for a sound slumber. Invest in a good mattress that is comfortable and supportive for your spine. If you are facing difficulty in sleeping for a long time, changing your mattress may help. A good quality mattress wears out in 9 to 10 years. The one you are already using for years may have passed its life expectancy. So, it is better to invest in a comfortable mattress to enjoy a sound, deeper and longer sleep.
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