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10 Proven Ways to Improve Your Sleep – Tips from World Sleep Society

A good night’s sleep is just as important as regular exercise and a healthy diet.

Research says that poor sleep has an immediate negative effects on your hormones, routines, brain function and risk factor for your memory. It can also be a factor responsible for weight gain and increases disease risk in both children and adults.

Sleep Hygiene

How do these two words relate with a great night’s sleep? Did you know there’s a term for your bedtime rituals? Collectively these behaviours are known as sleep hygiene.

Simply put, good sleep hygiene can cause good sleep quality. And studies have proven that quality of sleep is important than quantity of sleep.

World Sleep Society, back in 2008, created what they call “10 Commandments of Sleep Hygiene for Adults.” This list of sleep tips (that still holds true) deserves to be shared.

10 Proven Ways to Improve Your Sleep

#1 Follow a regular bedtime and waking time

We all love late wake ups during weekends. But research suggests changing sleep and wake time every weekend can interfere with circadian rhythms. Stick to the same sleep and wake time to improve your sleep hygiene.

#2 Take a nap if you’re tired

A nap whenever tired always helps you to refresh. But taking a long nap, should not change your sleep time in any case. Short nap of 10-15 minutes are mostly recommended.

SEE ALSO: How Much Sleep Do You Need for Peak Mental Performance?

#3 Adjust to a healthier lifestyle regarding what you intake before bedtime

Avoid excessive alcohol ingestion and tobacco use four to five hours before your sleep time.

#4 Define a cut-off time for caffeine

World Sleep Society suggests to avoid caffeine six hours or more before the regular bedtime. Mind that caffeine means not only the coffee, but it can also be consumed from tea, soda or chocolates.

#5 Have control over your bedtime snack

A light snack before bed is acceptable. But for a good sleep heavy, spicy or sugary foods at least four hours before sleep.

#6 Follow your workout routine

Exercising regularly always help you to sleep better. Also exercising right before the bed also interferes the sleep. So avoid bet time workouts.

#7 Use comfortably inviting bedding

If you using a bed that makes you so hot and waking you up in the middle, perhaps it’s time to replace your bed, for the sake of a good sleep.

#8 Keep the room well ventilated

Various studies have shown that keeping your windows open while sleeping can aid in getting better sleep.

#9 Eliminate light and noise as much as possible

Electronics near your bed always distracts your sleep. Experts say, falling asleep in front of television is among the bad sleep hygiene list.

#10 Reserve your bed just for sleep and sex

Avoid using your bed for work and other recreational activities. Laptops and smartphones near the bed gives you an easy access to reply to mails. But for a better sleep health, leave the work out of your bedroom.

Wrapping Up

Following these sleep tips, can surely help you improve the sleep quality. It helps preventing fragmentation of sleep and sleep deprivation.

Dr. Vishal Jogi

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