Getting the recommended amount of sleep, which is 7-0 hours for adults, each night is of utmost importance for keeping optimal mental and physical health. Namely, quality sleep can help improve your mental health, boost energy levels, enhance immunity, maintain a healthy weight, and much more. So, if you’ve been experiencing sleep issues lately, it’s time you take action and follow the below-listed tips on how to improve your sleep duration and quality.
Four Ways to Improve Your Sleep
- Wait an Hour to Drink Your Morning Coffee
Holding off on your morning cup of coffee is the first step toward getting enough quality sleep. In general, most people prepare their cup of coffee first thing in the morning to help them with their waking up process. However, this process, called sleep inertia, happens naturally and makes us sluggish after waking up but slowly disappears as we get up and start moving. That said, drinking coffee as soon as you wake up provides more of a placebo effect than anything else.
- Consider the Intermittent Fasting Method
Not only should you postpone your cup of coffee in the morning, but you should also have breakfast later in the morning if you want to get proper sleep. The popular intermittent fasting method involves keeping your food intake to an 8-hour window and fasting for 16 hours. Yet, you don’t have to be as rigid to get the sleep you need. Instead, try eating within 10-12 hours and have breakfast a little later in the morning, and dinner a little earlier in the evening. And, avoid heavy foods in the evening to avoid reflux which can interfere with sleep.
- Avoid Alcohol Consumption Late at Night
Unfortunately, many people believe that alcohol may help them get better sleep. The truth is that it can initially help you doze off but will disrupt your sleep later in the night causing shallow sleep and frequent awakenings and you will end up getting poor quality sleep. This is even more pronounced in those sensitive to alcohol’s effects or those who consume more than 2 drinks close to bedtime. Hence, consider having a glass of wine at dinner, which could be healthy for you, instead of right before bedtime.
- Follow a Regular Morning and Nightly Routine
Last but not least, find a morning and nightly routine sustainable for your lifestyle to keep your circadian rhythm the same every day. Experts advise getting up and being active immediately upon waking. So, no using the snooze button, playing on your phone, or lingering in bed. Similarly, avoid using screens in bed, try a relaxing nightly routine like reading or meditation, and give yourself enough time to wind down. In other words, your bed should be for sleep and sex only.
Final Thoughts
If you want to get a better night’s sleep, the above-listed tips can help you achieve your goal quite easily. In short, you should mind your caffeine, food, and alcohol intake before bedtime and follow a sleep schedule with an active morning and relaxing bedtime routine. It might seem daunting at first, but once you get used to it you will be delighted by all the benefits you will enjoy from getting enough quality sleep.