proper and good amount of sleep keeps you physically and mentally healthy.
lots of people consider having a long sleep as a good sleep. But the truth is
that it’s not the quantity of the sleep that matters, the quality of your sleep
people lack in getting a good quality sleep due to various factors. For
example, family problems, emotional balance, your weight, day activities, work
stress, illness, etc. Also you cannot control all the factors but most of them
can be avoided by developing some good sleeping habits.
So here are the
best sleeping habits that will help you collect a good sleep every night:
- Avoid stimulants containing caffeine
in the evenings
- Say no to long daytime naps
- Maintain a perfect sleeping schedule
- Manage your exposure to light
- Grab a Melatonin supplement
- Reduce alcohol consumption
- Sleep in a good environment
- Get a comfortable pillow and mattress
- Late night eating should be prevented
- Consume less liquids before bed
- Use some relaxation techniques and
- Take a shower before going to bed
- Start exercising
- Do not look at the clock
- Discuss your problem with a doctor
1. Avoid stimulants containing caffeine in the evenings
Lots of people are fond of drinking coffee, cola, etc. during daytime
(especially work hours). This is because the consumption of these products stimulates
the nervous system and prevent your body from relaxing.
However, the consumption of caffeine products like coffee, tea, pain
relievers, chocolate, cola, etc. can make you stay awake till late.
Hence, it is highly recommended to stay away from caffeine products for at least 6 to 8 hours before bed.
2. Say no to long daytime naps
Taking short power naps during the daytime turn out to be quite
beneficial. They make you feel more energetic and keep you focussed on your
However, the long and irregular naps work totally opposite. This is
because when you sleep during the daytime, your internal clock gets confused.
As a result, it makes you struggle to sleep at night.
Moreover, such long and irregular naps make you feel sleepier during the
daytime. And this affects your health as well.
Hence, if you want a disrupted and good sleep, then you should take short naps or avoid sleeping at all during the daytime.
3. Maintain a perfect sleeping schedule
This is one of the best sleeping habit which should be as soon as
Generally, people do not have a fixed time of sleeping. Some people go late
to bed on weekends in comparison to week days. Whereas some have no fixed time
at all. Such irregular sleeping habits also give a negative impact on your
This is because when you go to bed on a fixed time every day, then your internal
clock gets used to it. Also the Melatonin levels stay balanced and you get a
good sleep throughout the night.
Besides, when you maintain a perfect sleeping schedule after sometime your body gets used to it and you get a disrupted sleep. And you may even not require an alarm to get you up in the morning.
4. Manage your exposure to light
Another way to get a good sleep is to avoid exposure to bright lights at
night. When you expose yourself to bright lights in the evening, it reduces the
release of hormones like Melatonin that help you to relax and sleep.
Moreover, the habit of using mobile phones, computers or watching television
till late night affects your sleep badly. So it is recommended to avoid bright
lights for at least two hours before going to bed.
However, you can use various other ways to avoid bright light exposure at night. For example, you can download applications that block the blue lights of your computer or mobile phones. Or you can turn off the bright lights in your house at night.
5. Grab a Melatonin supplement
Melatonin supplements are used to improve the sleep quality and fall
asleep faster. Melatonin is actually a sleep hormone which tells the brain to
relax and sleep. And the use of Melatonin supplements helps to improve sleeping
It is said that 2 mg of Melatonin before bed improves the quality of
sleep and helps you sleep faster.
Additionally, in some countries melatonin is not found without a
prescription. Also its consumption is recommended to be limited up to 1-5 mg.
You can even consult a doctor before consuming it.
Besides, you should start with a low dose and then increase it slowly if
Apart, from Melatonin supplements there are various other supplements available that will relax your brain and result in good sleep.
6. Reduce alcohol consumption
Similar to caffeine, alcohol consumption in the evening should be
avoided. This is because it is a form of stimulant.
The consumption of alcohol or tobacco like cigarettes, etc. in the
evening affect your sleep quality. It increases your snoring and disrupts your
Generally, people consume alcohol in the evening to get relaxed but it
has totally opposite results on your sleep.
Hence, another best sleeping habit is to reduce the consumption of alcohol.
7. Sleep in a good environment
Another best sleeping habit is to find yourself a good environment to
This means that you should sleep in a place where there is no external
noise like heavy music or traffic noise, etc. Also your room should be dark and
the temperature should not be high.
You can choose to put night lamps or artificial lights which are not very
bright. And try to maintain the temperature of the room as low as possible.
Because when you sleep in a cool room your sleep does not get disrupted.
Similarly, your room should be clean, relaxing and enjoyable. Remember to
change the bedsheets and tidy the room before sleeping. This will give you the
Furthermore, getting yourself some clean and comfortable clothes before going to bed is also necessary.
8. Get a comfortable pillow and mattress
Another best way to get a good sleep is to find a comfortable pillow and
mattress for yourself.
Similar, to a good room the quality of the bed also matters a lot while
sleeping. This is because a proper pillow relaxes your neck. Likewise, a
comfortable mattress prevents back and joint pain. As a result, you end up
having a good sleep the whole night.
Also the use of a comfortable mattress and pillow reduces the chances of having back problems in the long-term. Besides, it is also recommended to change your bedding every 5-8 years.
9. Late night eating should be prevented
One other best sleeping habit is to avoid eating late at night.
When you have heavy food as your dinner or eat late at night it has a
negative effect on your sleep. The high-carb meals you eat before going to bed
also keep you awake.
Additionally, when you go to bed just after eating spicy or heavy meals
it may cause indigestion or stomach trouble. And this will make it tough for
you to sleep.
Hence, it is always recommended to have a light dinner or snack 2-3 hrs before going to bed.
10. Consume less liquids before bed
Consuming less liquids before going to bed is another best habit to
It is essential to drink lots of water throughout the day. So that you
can keep yourself hydrated. However, drinking liquids like water, juices, etc.
in the evening or before going to bed will result into frequent bathroom trips.
Hence, it is necessary to reduce the consumption of liquids in the
evening in order to get a proper and continuous sleep.
Besides, it is wise to use the bathroom right before going to bed. Because this will reduce your chances of waking in night. As a result, you will get enough and good quality of sleep.
11. Use some relaxation techniques and calming activities
Generally, people face difficulties in getting a good sleep due to work
stress or other day activities.
Hence, another great way to get a good sleep is to try some relaxing techniques.
You can choose to do some activities that can relax your mind and body. By
doing so you will be able to get asleep faster and the quality of your sleep
will also increase.
You can try doing various activities like reading a book, meditating,
listening to music, deep breathing, etc. to get calm.
Moreover, you can even try some breathing exercises and meditation
techniques to relax your mind. Even a relaxing body massage in the evening can
get you a good sleep.
Also, if something is bothering you then you should try to avoid thinking about it. Similarly, if you are angry, you should try to relax down your mind before going to bed. As this will give you a relaxing sleep throughout the night.
12. Take a shower before going to bed
Another best sleeping habit is to take a hot bath or shower before going
to bed. This will give you a relaxing feeling and help you lose out the stress
of your entire day. As a result, you will end up falling asleep faster.
However, if you do not want to go for a full bath, you can even simply bath your feet in hot water at night. This relaxes your body as well as improves the quality of your sleep.
13. Start exercising
Exercising has a number of benefits. One of which is that it helps you to
get a better sleep.
There are various types of exercises available which can improve the
quality of your sleep unbelievably. These include stretching, breathing, etc.
kind of exercises. You can even go for simple yoga practices any time of the
However, it is essential to do exercises at proper timings and not before
going to bed. As this may result in sleeping problems. Mostly, it is advisable
to exercise 3-4 hrs before going to bed.
Also it is not required to attend any expensive yoga classes or gyms to start these exercises. There are a number of online videos available on the internet which you can refer to. And start doing simple yoga and exercises just at home.
14. Do not look at the clock
Generally, people have a habit of staring at the clock when they go to
bed. So that they can fall asleep faster. But this actually increases the
stress and reduces the chances of falling asleep as well.
Alternatively, sometimes it may happen that you fall asleep faster but
your sleep gets interrupted later (you may wake up in the middle of the night).
However, if you do not fall asleep back within 20 min then instead of watching
at the clock you should choose to do some relaxing activity. But remember not
to keep the lights dim.
Hence, if you want to get a good and relaxing sleep try to face away from the clock as much as possible while sleeping.
15. Discuss your problem with a doctor
All the above listed sleeping habits are quite effective. Also all you
can add these habits to your daily routine easily. But there are some sleeping
problems like apnea, narcolepsy, restless legs syndrome, etc. that cannot be
Hence, if you still face difficulties while sleeping then it is
recommended to consult a doctor. So that you can get your sleeping problems
there are lots of people that ignore the sleeping problems. But it is important
to have a good quality sleep. As it has lots of mental and physical benefits.
you are facing any kind of difficulties in your sleeping routine it is better
to take it seriously. And cure it as soon as possible.