Sleep habits: Learn how to improve your sleep quality immediately

So far, we have been exploring how sleep works and why it is critical to your well-being. Here, we will discuss some practical tips to help you sleep better.

Muscle Memory

To have great sleep, you need to have a regular sleep schedule. You are a creature of habit. Repeating an action over and over again will make it more natural to you. Not having a regular sleep schedule will make falling asleep at night difficult. For example, if you wake up late on the weekends, you will find it difficult to wake up early on the weekdays. Sleeping and waking up will feel less natural to your body because you lack an established routine. Try to sleep and wake up at the same time every day. Doing this will make your sleep more pleasant.

Your Sanctuary

Another thing you can do to sleep better is to use your bed exclusively for sleep. Sometimes, you may do other activities on the bed - work, watch a TV series, read a book, etc. Doing this can prevent you from falling asleep fast. If you regularly use your bed to do work or other things, your mind will stop associating the bed with sleeping. Being on the mattress no longer means that you are getting ready to sleep. Therefore, you will find falling asleep more difficult. Use the bed mainly to sleep. Your brain will learn to make the simple connection that bed means sleep. In doing so, you will fall asleep faster.

Cold is Gold

If you have slept in the same room with someone else, you may have debated whether the room is too cold or hot. As it turns out, the debate is not entirely subjective - one of you is correct. You sleep better when the room is too cold rather than when it’s too hot. As you approach bedtime, your internal body clock causes your core body temperature to drop. A cold room facilitates this natural phenomenon. A hot room does not. A room temperature of around 18°C (~65°F) is suitable to fall asleep in. If your room is hotter than this, try lowering the temperature. See if this can improve your sleep.

Shoo the Blue

Finally, you need to control your phone usage at night. You may turn to your devices because you cannot sleep. However, they may cause you more harm than good. Electronic devices like smartphones and laptops emit blue light. Blue light suppresses the body’s production of melatonin, a hormone that helps you feel drowsy. As a result, you stay alert and do not feel sleepy. Stay away from bright screens at least one hour before bedtime. If you need to use them, try installing a blue-light filter software on your devices at night.