7 Effective Ways To Get Restful Sleep At Night

By Bharati Kumari
15 Aug 2024, 10:10 IST

Achieving restful sleep at night is crucial for overall health and well-being. Here are seven effective strategies to help you sleep better and wake up refreshed.

BEDTIME ROUTINE

Establish a calming routine before bed. This can include reading, listening to soothing music, or taking a warm bath to signal your body it's time to sleep.

SLEEP SCHEDULE

Go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your body’s sleep-wake cycle.

STUDY FINDINGS

According to the National Institutes of Health (NIH), maintaining a regular sleep schedule improves the quality of sleep and overall health by regulating your body's internal clock.

SCREEN TIME

Reduce exposure to screens at least an hour before bedtime. The blue light emitted by phones and computers can interfere with the production of melatonin, the sleep hormone.

SLEEP ENVIRONMENT

Ensure your bedroom is conducive to sleep. Keep it cool, quiet, and dark. Invest in a comfortable mattress and pillows to support restful sleep.

AVOID HEAVY MEALS

Refrain from consuming caffeine or heavy meals close to bedtime. These can cause discomfort and interfere with your ability to fall and stay asleep.

RELAXATION TECHNIQUES

Engage in relaxation techniques such as deep breathing, meditation, or gentle yoga. These practices can help reduce stress and prepare your mind and body for sleep.

REGULAR EXERCISE

Incorporate physical activity into your daily routine. Exercise promotes better sleep but avoid vigorous workouts close to bedtime as they can be stimulating.

CONCLUSION

Prioritise good sleep habits to enhance your nightly rest. Consult a healthcare professional for personalised advice.