How to Get a Restful Sleep

If even more of 7 hours of sleep doesn’t make you feel well rested, your sleep quality needs some work.

For better sleep, scroll down and follow these tips.


Get more sunlight

A restful night is built up in the morning. Natural sunlight exposure helps to regulate your circadian rhythm – which is the main player in your sleep cycle.

Reduce your screen time

Watching screens before going to bed may not be a good idea. Electronic devices like smartphones and computers emit blue light, which harms your circadian rhythms by tricking your body into thinking it’s daytime.

Skip the afternoon coffee 

We all know coffee contains caffeine, a substitute that increases alertness. Since its effect lasts for several hours, you should cut down on caffeinated beverages at least six hours before bedtime to help yourself sleep better.

Soft music is food for sleep

Listening to soft music triggers the release of the feel-good hormone, dopamine, and reduces the stress hormone, cortisol. Plus, it lowers your heart rate and slows down your breathing. So pick the chilled tunes you enjoy listening to and ramp up your Zzz factor.

Create a sleep ritual

Instead of checking your email inbox, create a soothing night time routine that helps you relax before bed. By doing so, you will prepare your body for resting mode. Journaling or meditation are good options.

Avoid late night-eating

If you’re a serial late-night snacker, we have some bad news for you. Night-time eating patterns may cause weight gain, digestive issues, and disrupted sleep. Experts suggest having your last meal at least four hours before your bedtime. So scheduling your eating window earlier in the day may give you a good night’s sleep.

Set your sleep schedule 

Having a consistent sleep schedule improves the quality of your rest. If you’re having a hard time getting enough sleep, try going to bed and waking up at the same times, even on weekends.


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