Last Updated on January 18, 2021
6. Dedicate Yourself to Physical Exercise And Do It Regularly
How to get better quality sleep? The response from the international medical community is unanimous: dedicate yourself to physical exercise. And you don’t have to stay in the gym for long. You can take a good 30-minute walk a day to improve the quality of your sleep and your overall health. However, keep in mind that you should not exercise for an hour or two before bedtime as this will increase your energy levels and, consequently, your body temperature. This alteration makes it very difficult to fall asleep and can be synonymous with a busy night.
7. Do Not Drink Coffee Before Bed
Your activities and behaviors throughout the day (and not just before you go to bed to sleep) end up affecting the effectiveness and quality of your sleep. And that is exactly what happens when you drink coffee before bedtime. This is because the effects of caffeine can last for 3 to 7 hours after ingestion. Each person has their tolerance to caffeine, which means that if you take a cup of coffee close to bedtime, you can stay up all night. Thus, one of the best sleep hygiene tips that you should follow is to avoid drinking coffee before bedtime, as this does not compromise the quality of your sleep and the effectiveness of a good night’s sleep.
8. Don’t Drink Alcohol
Like coffee, you should also not drink alcoholic beverages before bedtime, as this will condition your rest. A glass or two of wine or whiskey before bed can even seem like a good idea that will help you fall asleep. But in practice, it is not a good idea because Alcohol alters sleep cycles and does not let you sleep soundly, preventing you from reaching the REM phase of sleep, which is where dreams occur. And the truth is that for sleep to be restful and relaxing; it is necessary to reach this stage.
9. Create a Comfortable Sleep Environment
One of the healthy sleep habits that you should adopt is related to creating a comfortable sleep environment in the bedroom. Nowadays, there are countless sleep gadgets that you can purchase as sleep trackers, sleeping bracelets, air purifiers, pillows, and smart mattresses, among other equipment that will help you create a sleep environment conducive to rest. That way, use them and keep your room at the ideal temperature (between 15.6 ° C and 19.4 ° C), isolated from sounds and lights so that nothing interferes with the durability and quality of your sleep. These are the seven healthy sleep hygiene habits you should adopt to have a good night’s sleep. Only then will you forget the difficulties of everyday life and recharge your batteries to face the obstacles present in your path. Don’t forget: a good night’s sleep is the best friend of good physical and psychological health, so take good care of yours.
