Good quality sleep can improve quality of life. Therefore, we should get good quality sleep as much as possible. Here are tips to improve sleep quality.
- Control what you eat and drink before bed
Avoid going to bed when you feel hungry, as it can make sleep less comfortable and wake up in the middle of the night. Also avoid eating close to bedtime, preferably 4 hours before bedtime, as it makes the stomach calm during sleep. In addition, limit water consumption before bed, too much water before bed can make you wake up in the middle of the night because you want to urinate. You should also avoid consuming foods or drinks that contain caffeine, such as coffee, soda, tea and chocolate. - Make your room comfortable
A quiet and cool room can help you sleep more comfortably. One way to do this is by making your room dark, which signals to your brain that it's time to sleep. Also, make sure the mattress and pillows are clean and comfortable. If you share a bed, make sure you have enough space to sleep. - Do habits before bed
You can do things that relax you and make you feel sleepy before going to bed, such as taking a bath, reading a book, listening to music, or doing light exercise. It's best to avoid watching TV before bed, as some studies have shown that this can disrupt your sleep. Avoid stressful activities, such as working or discussing issues that can trigger your emotions. Physically and psychologically stressful activities can keep you alert and not sleepy. - Create a regular sleep schedule
Going to bed and waking up at the same time every day can help you get good quality sleep. It also regulates your body's internal clock, so it knows when to sleep and wake up. - Limit your nap time
Long naps can interfere with your night's sleep, especially for those with insomnia. If you want to take a nap, you should limit it to about 1 -2 hours, and you may not even need a nap at all if that's the reason you can't sleep at night. - Do regular exercise
Regular exercise can help you fall asleep faster. It's best to exercise at least 3 hours before bedtime. Avoid strenuous exercise because strenuous exercise can stimulate your body to release stress hormones that can make you stay awake and not sleepy.
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