Do You Struggle To Sleep At Night? Try These Tips To Improve Your Quality of Sleep

We investigated the medical literature to find out what works for different people and discussed how best to improve your sleep from home.

Shivangi Sarkar
Written by: Shivangi SarkarUpdated at: Jan 14, 2023 19:00 IST
Do You Struggle To Sleep At Night? Try These Tips To Improve Your Quality of Sleep

3rd Edition of HealthCare Heroes Awards 2023

The human body is a complex system. When you think about it, there are probably as many different parts to the process of sleep as there are people who need help with their sleep. Sleep is an important part of our daily routine, but it can sometimes be hard to get right. 

We all know that going to bed on time and staying asleep are both important parts of getting a good night's rest, but how exactly do we go about improving our quality of sleep and reducing stress? We investigated the medical literature to find out what works for different people and discussed how best to improve your sleep from home

Set a bedtime and wake-up time that works for you

If you find that you sleep in the early hours of the morning, then you may need to adjust your waking time to suit your schedule. The general rule for sleep is that you should get at least seven hours of sleep each night. Getting less than that can lead to a higher risk of illness, including flu, and pregnancy complications. 

Also Read: Read How Poor Sleep Can Affect Your Eyesight

However, if you regularly work 12-hour days, then getting less than seven hours may not be an issue. Choose a bedtime that is when you normally fall asleep, and try to wake up at the same time every day. If you find that you can't keep the same schedule, you may need to individualise your sleeping pattern and find a way to get more sleep.

Tips To Improve Sleep Quality

Plan what you're going to eat and drink ahead of time

You don't need to gulp down five glasses of water or eat a salad for dinner every day. You can actually do more harm than good by overeating during your sleep-deprived state. Eating a high-fat meal, or not eating at all, before bed can actually keep you awake. A simple balanced meal is favourable. Click here to know what you drink before going to bed.

Relax before bed but don't overdo it

As we relax before bed, the quality of our sleep declines. If you're drifting off to sleep with a book or magazine open on a table next to you, then you're likely being over-relaxed. 

When you do relax, though, your sleeping skills improve. There is some research to suggest that meditation can help people sleep better. If you're interested in trying out meditation, there are books and online courses that can guide you through the process.

Also Read: Sleeping Less Than 5 Hours A Night? Here's How It's Affecting Your Health

Try natural remedies to get sound sleep

Sleep is a complicated issue, but there are a few natural remedies that have been proven to help people sleep better. If you're having trouble getting to sleep, or staying asleep, it might be worth looking into some home remedies like:

  • Lavender essential oil. 
  • Chamomile tea.
  • A dark and cool room.

Getting enough sleep is important, but it's not the only thing that determines how healthy you are. You also need to be mindful and take care of your body and mind.

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