Better Sleep Practices

Getting a healthy sleep each night is not only important for your physical body but your mental health as well. Better sleep can improve your productivity and overall quality of life. Therefore, if you have not been sleeping soundly at night, it is time to revamp your sleep habits. Here are some ways to practice better sleep.

1.         Establish a Sleep Schedule

One way to establish a healthy sleep habit is by having a consistent sleep schedule. This will allow your brain and body to get accustomed to the adequate sleep that you need. On the other hand, a fluctuating sleep schedule will prevent you from getting the right amount of sleep. To prevent this, make sure that you maintain a fixed time to go to bed and a fixed wake-up time.

2.         Develop a Nightly Routine

Creating a soothing pre-sleep routine will help you transition to sleep time with ease. Basically, how you prepare to go to bed will determine how easily you will fall asleep. There are several relaxing activities that you can do an hour or so before bed including taking a bath or reading a book.

You can also do relaxation techniques like meditation, paced breathing, and mindfulness. Whatever you choose, just ensure to keep your routine consistent.

3.         Create a Sleep-Inducing Atmosphere

When you give your bedroom an atmosphere of comfort and relaxation, you will fall asleep much easier and quicker. This is true when the environment is dark, quiet, and cool. Switch off the light and stay clear from electronics as these will disrupt your sleep. Also, use high-quality beddings and use a 100% blue light blocking light bulb in the bedroom and lounge, such as the one found in our Firstbase Faves.

4.         Limit Daytime Naps

While getting a daytime nap can be refreshing, it can easily interfere with your nighttime sleep. They reduce the sleep debt that is necessary at night, leading to insomnia and sleep deprivation. If you must take a nap, limit it to 30 minutes.

5.         Don’t Stew in Bed

If you are struggling to get some sleep after 20 minutes, it is recommended to get out of bed and engage in something relaxing in low light. Do this until you are sleepy and then go back to bed. During this time, avoid sleep disruptors like the internet and TV.

These are just some useful tips to cultivate a healthy nighttime routine for better sleep. However, if you notice that your sleep problems are persisting, do not hesitate to consult a doctor.