7 Tips For Better Sleep
Getting a good night’s sleep is essential for your overall well-being.
According to Thieme E Journals Seminars in Neurology, cognitive functions particularly affected by sleep loss include psychomotor and cognitive speed, vigilant and executive attention, working memory, and higher cognitive abilities. Chronic sleep-restriction experiments—which model the kind of sleep loss experienced by many individuals with sleep fragmentation and premature sleep curtailment due to disorders and lifestyle—demonstrate that cognitive deficits accumulate to severe levels over time without full awareness by the affected individual.
Functional neuroimaging has revealed that frequent and progressively longer cognitive lapses, which are a hallmark of sleep deprivation, involve distributed changes in brain regions including frontal and parietal control areas, secondary sensory processing areas, and thalamic areas.
Here are seven tips to improve your sleep quality:
- Establish a Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and promotes better sleep.
Create a Relaxing Bedtime Routine: Develop a calming routine before bed to signal to your body that it’s time to wind down. This can include activities like reading a book, taking a warm bath, or practicing relaxation techniques such as deep breathing or meditation.
Create a Comfortable Sleep Environment: Ensure your bedroom is conducive to sleep. Keep the room cool, dark, and quiet. Invest in a comfortable mattress, pillows, and bedding that suit your preferences.
Limit Exposure to Electronic Devices: The blue light emitted by electronic devices such as smartphones, tablets, and laptops can interfere with your sleep. Avoid using these devices for at least an hour before bed or use apps or settings that filter out blue light.
5. Avoid Stimulants and Heavy Meals Before Bed:
Avoid consuming caffeine or nicotine close to bedtime, as they can disrupt your sleep. Additionally, having a heavy meal or consuming spicy or fatty foods before bed may cause discomfort and make it difficult to sleep.
6. Exercise Regularly:
Engaging in regular physical activity can help promote better sleep. However, try to finish your workout at least a few hours before bedtime, as exercising too close to bedtime may make it harder to fall asleep.
7. Manage Stress:
High levels of stress can interfere with sleep. Practice stress management techniques such as relaxation exercises, journaling, or engaging in activities that help you unwind. If you find it challenging to manage stress on your own, consider seeking professional help or talking to a therapist.