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How to develop better sleeping habits

by Evalyne Ndanu
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Are you having difficulty falling asleep, waking up too early or simply having a bad quality of sleep? You can attest to the fact that it affects your overall performance and mood throughout the day. This can be addressed by developing better habits. Here are some tips on how to develop better sleeping habits.

Have a sleep schedule, fixed time

Regular sleep schedule is important to your body. First of all, it ensures you get enough sleep. Second of all, a sleep schedule  helps your body develop an internal clock. This internal clock automatically tells the body and stimulates it to sleep when your sleep time arrives, making falling asleep easier.

A better Circadian rhythm is developed by having better schedules incorporated in your lifestyle. Consequently, help your body to sleep and rest better by creating and following a sleep schedule.

fixed bed time

Switch off gadgets

Gadgets are valuable, however regards how to develop better sleeping habits, practice putting them away 30 minutes to 1 hour to the sleeping time.

The screens of the gadgets have the Blue light and it suppresses production of Melatonin. Melatonin is a hormone which your brain produces in response to darkness and it controls the sleep-wake cycle.

Maintain a healthy diet

A healthy diet is a great contributor towards developing better sleeping habits. Sleeping hungry or when you are overly full leads to reduced quality of sleep.

Further, it is important to try to eat a light meal before you sleep. Additionally, avoid stimulants because they lead to increased body activity. A lot of body activity may not be particularly helpful when you want to lay down and rest.

Include physical activity during the day

Another tip on how to develop better sleeping habits is including physical activity during the day. Physical activity could look like work out, walks outside, walks with the dog, running, jogging. Get your body moving.

Physical activity reduces stress and releases endorphins which raise moods. This translates to the sleeping time. You will be able to get better sleep when you are less stressed and anxious. Further, your body will need the rest, promoting better quality of sleep.

Physical Activity

Get a comfortable bed, mattress and pillow

Nothing beats a comfortable bed, mattress and pillow. Ever wondered why people enjoy sleep in the five star big hotels? Perhaps its because of the cosy beddings that they have there.

Comfortable bed, mattress and pillow ensures that our backs and necks are well taken care of and hence the quality of sleep is improved.

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