In today’s busy life, getting good and deep sleep has become a big challenge for many people. There are many reasons like work pressure throughout the day, excessive use of mobile and laptop, irregular daily routine and mental stress, due to which one cannot sleep early at night. Many people keep tossing and turning for a long time even after lying down on the bed, but are unable to fall asleep. Gradually this problem becomes a habit and the quality of sleep of the person starts getting adversely affected.
Good sleep is not only important for rest, but it is also very important for our physical and mental health. When we do not get adequate and deep sleep, the next day we may experience problems like fatigue, irritability, headache, lack of concentration and lack of interest in work. In such a situation, if you are also struggling with this problem then this article is for you. Here we will learn from experts 6 tips to improve sleep quality.
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What do experts say?
Chennai-based fitness trainer Raj Ganpat has about 18 years of experience in the fitness industry. He is the founder of the Slow Burn Method and also serves as the co-founder and head coach at Quad Fitness. He recently posted a video on his Instagram. In this video, he has told 6 such easy hacks, which can help in improving the quality of sleep. Let us know about them.
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1. Sleep in a cool, dark and quiet room
According to Raj Ganpat, the environment of the room is very important for good sleep. Try to keep your room a little cool and its temperature should be between 16 to 25 degrees Celsius. Apart from this, the room should be as dark and quiet as possible, so that there is no interruption of any kind while sleeping. Even if there is a slight sound, it may be like a very soft white noise, which does not disturb sleep.
2. Take sunlight in the morning
Staying in the sun for a while in the morning is considered very beneficial for the body. Raj Ganpat explains that exposure to sunlight or bright white light in the morning resets the body’s circadian rhythm, which controls our sleep and wake cycles. For this, try to stay in the sun for about 30 minutes every morning, and it would be better if this work is done before 9 am.
3. Avoid caffeine and heavy exercise only in the morning
Raj says that major stimulants of the day i.e. things that make the body more active like coffee or heavy exercise should be done in the first part of the day only. Especially the caffeine present in coffee remains in the body for several hours, which can affect the night’s sleep. Therefore, try to finish drinking coffee and heavy workouts before noon.
4. Avoid working till late night
If you keep working continuously till night, then your brain does not get time to rest. Raj Ganpat advises that one should stop work at least three hours before sleeping. This gives the mind time to gradually calm down and gives the body a signal that it is time to rest.
5. Give up the habit of eating food late at night
Snacking or eating food late at night can also impair sleep quality. When we eat just before sleeping, the body remains busy in the digestion process instead of resting. Therefore, it is better to eat the last meal of the night at least two hours before sleeping, so that the body gets time to go into a state of rest.
6. Stop using your phone before sleeping
Nowadays, many people keep scrolling on their mobiles till just before sleeping, which is often called doomscrolling. According to Raj Ganpat, one should stay away from phones and other screens at least one hour before sleeping. The blue light emitted from the screen affects the process of production of melatonin hormone in the body, which plays an important role in inducing sleep. Therefore, it is very important to reduce screen time at night for good sleep.