In our fast-paced world, sleeping has been relegated to a mere inconvenience.
As people constantly try to find new ways to increase their productivity and efficiency, they are sacrificing the time they need for sleeping.
However, sleeping is essential for your health and well-being. Quality sleep has many benefits like reducing stress levels and preventing disease development as it helps the body recover from daily activity.
You can improve your sleep by changing your sleeping pattern, bedroom interior, or using some mind relaxing products to blow off your daily worries like herbal supplements or cigarettes or cigars, etc. Remember, if you are using some herbal cigarettes, they should be packed in custom cigarette boxes that outline the advantages and risks, so you can get the maximum advantage from them.
This blog post will focus on ten ways you can improve your sleep quality by increasing the number of sleeping hours to reap these benefits!
- Increase Bright Light Exposure During the Day
- Avoid Using Electronics Before Bedtime
- Don’t Drink Alcohol Right Before Going to Bed
- Get Outside for A Walk or Some Fresh Air If Possible
- Keep Your Bedroom as Cool as Possible
- Use an Eye Mask While Sleeping at Night
- Don’t Consume Caffeine Late in the Day
- Reduce Irregular or Long Daytime Naps
- Try to Sleep and Wake at Consistent Times
- Take a Melatonin Supplement
1. Increase Bright Light Exposure During the Day
One of the easiest ways to improve your sleep quality is by increasing bright light exposure during the day. Studies have shown that if you take in enough daylight, it can help reduce sleeping problems and increase sleep duration.
2. Avoid Using Electronics Before Bedtime
One way to avoid sleeping problems before bedtime is by avoiding the use of electronics at least an hour or two before going to bed. The blue light emitted from these devices prevents melatonin production, which then leads us to sleep difficulties when trying to fall asleep. WiFi can also lead to health impacts that may affect sleep. If possible, try not turning on any lights for a few hours preceding your sleeping time as well!
3. Don’t Drink Alcohol Right Before Going to Bed
If you drink alcohol before bed, then this will disturb your sleeping patterns as well because it will make you feel restless and uncomfortable at night. Alcohol can also lead to poor quality of sleep, so if you drink alcohol at night, it will be very difficult to get sleeping hours.
One more reason that drinking alcohol at night is not a good idea is that this can lead to the development of addiction and dependency, which are both harmful to your health. So, if you want better sleeping habits, avoid drinking alcohol before bedtime.
4. Get Outside for A Walk or Some Fresh Air If Possible
If you are having sleeping difficulties, try doing something relaxing such as listening to classical music or reading an interesting book right before bedtime. Alternatively, if your goal is not falling asleep so easily (such as during exam time), stimulating activities like exercise may help retain your mental focus!
5. Keep Your Bedroom as Cool as Possible
Some people find sleeping in a cold room easier and more comfortable than sleeping in a warm one. A fan can help create a steady flow of air that will improve your quality of sleep by making you feel cooler or warmer as needed to maintain an optimal sleeping temperature!
Moreover, if possible, avoid using your bedroom for purposes other than sleeping (e.g., watching television) and you can make your bedroom greener with plants improving the air. This way, it may be easier to associate it with slumber instead of anything else. You should also make sure that there is minimal noise coming from outside sources such as traffic and construction if you want to have better sleeping conditions at night. Finally, try not to eat the food right before going to bed.
6. Use an Eye Mask While Sleeping at Night
Sleeping with an eye mask can help you to have better sleeping conditions. This is due to the fact that it will block out any bright lights around your bedroom as well as other distractions and noises, which may be coming from the outside or inside sources.
7. Don’t Consume Caffeine Late in the Day
Caffeine is a stimulant, and when it enters the body, it will not allow you to sleep soundly. Try consuming caffeine in the morning or early afternoon only if you want to have better sleeping conditions at night because this substance will disturb your sleeping patterns after that time period.
So, you should not take tea or coffee in the evening hours.
8. Reduce Irregular or Long Daytime Naps
Many people believe that sleeping for 30 minutes or more during the day is a good way to increase your sleeping hours, but this can be harmful because it will disrupt your circadian rhythms and cause insomnia. So, you should avoid taking irregular or long naps during the day. It is best to limit your daytime sleeping time to 30 minutes or less and not go over an hour for any nap you take. It can be okay if you are sick but do not make it a habit to sleep in the daytime.
9. Try to Sleep and Wake at Consistent Times
This will allow your body to sleep and wake at the same time each day. Your sleeping hours will be more regular, which is better for your health and well-being. You can use an alarm clock or a smartphone app that helps track sleeping patterns. It will also help you to maintain your health because your body gets to train; with the passage of time, you get quality sleeping hours according to your sleep routine.
10. Take a Melatonin Supplement
If you do not want to use sleeping pills or other sleeping aids, this is a good option. Melatonin supplements help with sleeping problems such as insomnia and jet lag. Some people use pills, and some people smoke a cigarette or herbal cigarettes to blow off the steam and to relax their minds at night.
So, if you are a frequent smoker and cannot go to bed without taking a puff or two, you should choose herbal cigarettes that are packed in quality packaging produced by a company like Stampa Prints that ensures the quality of the packaged product, so you can relax and can get a good night’s sleep.
With all these tips, you can increase the number of your sleeping hours, and you can also improve the quality of sleep, so sleep well and maintain your health.