5 important tips to improve sleep quality

importance of sleep

Good sleep is as essential to our physical and mental health as a balanced diet and regular exercise. It helps in enhancing our mental state, memory and energy level. When we get enough sleep, we feel refreshed and focused the next morning. But in today’s busy lifestyle, we often make mistakes which affect the quality of our sleep. We can avoid these mistakes by making some small changes.

take a nap during the day

Many people take naps during the day to relax at work or at home, but frequent, long naps can have a negative impact on nighttime sleep. If daytime sleep is necessary, try to keep the nap to no more than 20-30 minutes. This type of nap provides energy throughout the day and does not affect night sleep.

irregular sleep time

Our biological clock is balanced by regular sleeping and waking habits. Irregular sleeping and waking hours can reduce sleep quality, leading to increased fatigue and drowsiness during the day. Make a habit of sleeping and waking up at the same time every day. This helps the body know when to rest and when to be active. Regular sleep also increases mental freshness and improves efficiency.

caffeine consumption before sleeping

Avoid consuming tea, coffee or alcohol before sleeping. The caffeine and alcohol present in them interfere with sleep. Caffeine keeps the body active, which delays sleep, and alcohol consumption causes more frequent sleep interruptions. If you want good sleep, consume them on time and in limited quantity.

mobile use

Using mobile or laptop just before sleeping can be harmful for sleep. The blue light emitted from their screens tires the eyes and keeps the brain active. This hinders sleep. It would be better to stop using these devices at least 30 minutes before sleeping. Instead, reading a book, listening to light music, or meditating may be beneficial for sleep.

avoid heavy meals

Eating heavy food at night puts pressure on the digestive system. Having a full stomach can disrupt sleep and sometimes lead to acidity or stomach ache. Therefore, keep dinner light and eat it at least 2-3 hours before sleeping. Eating things like vegetables, porridge, light pulses or salad improves digestion and induces deep sleep.