Your sleeping habits and quality affects your physical and mental health. Are you also among those who often fall short of sleep? If yes, get ready for severe impacts on your weight, emotional balance, productivity, and daytime energy.  

But how to get better quality sleep? Well, some good sleep habits can prevent you from tossing and turning the entire night. Follow the tips below to have a night of better sleep and a productive day. 

Tips on How to get better quality sleep?

1. Synchronize with your sleep wake cycle

Synchronizing your body with a natural sleep-wake cycle is one of the essential strategies that could help you get better sleep.  Follow a schedule to stay refreshed and energized. On the other hand, sleeping the same hours at different times daily also has adverse effects. 

To follow a schedule

• Sleep and wake up at the same time daily

• Don’t sleep during the set time, even if it’s a weekend

• Never sip breakfast and ensure that you have taken a healthy breakfast 

• Engage yourself in some engaging activities such as dishwashing to fight after-dinner drowsiness

2. Control exposure to light 

Light controls the secretion of melatonin, the hormone that controls the sleep-wake cycle. A higher concentration of melatonin in the dark makes you sleepy. On the other hand, a low concentration of melatonin in light keeps you alert.  

Here’re some good sleeping habits that will help you control exposure to light. 

• Expose yourself to direct sunlight for at least 30 minutes in the morning

• Spend most of the time outdoors during the day

• Ensure that maximum natural light enters your home 

• Stop exposing yourself to screens 1-2 hours before your bedtime

• Keep your bedroom dark when it’s time to sleep

3.  Exercise daily

 Exercise ensures better sleep quality. With regular exercise, you can combat sleep apnea and insomnia. Moreover, it ensures that you stay for a long time in restorative stages of sleep. 

4. Improve your diet

Your eating habits decide the sleep quality. Therefore, you must be smart in eating and drinking, especially before bed. 

What type of food you must eat for good sleep?

Below are the tips

• Ensure that you eat healthy, such as fruits and vegetables

• Avoid using refined carbs and sugar foods

• Cut back the nicotine and caffeine

• Don’t eat much at night 

• Avoid drinking liquids and alcohol before you go to bed

5. Create sleep environment

A good sleeping environment sends a signal to your brain that it’s time to sleep.  

How can you create a sleeping environment?

• Ensure that there is no noise in the room 

• Keep the temperature of the room low in summer 

• Ensure that your bed is comfortable enough 

Final thoughts..!!

Good sleep is as essential as a good diet for better health. In today’s busy world, people use sleeping pills to get a good sleep. It’s totally wrong. Follow the tips discussed in this article to sleep better at night naturally.