Prep up your room
1. Sleep-fostering environment in your bedroom
Create an environment which is soothing and relaxing to your senses. Use soft colours, scents and alter your room temperature to make it suitable for your preferences. Your body needs to rest in order to feel refreshed to meet the needs of the following day.
2. Create a technology-free bedroom
Light from your phone, television or computer screen activates the brain. Exposure to light leads to reactions in certain parts of the brain, leading to the formation of serotonin. High levels of serotonin keep us awake.
3. Adjust the lighting of your room
At bedtime, make your room dark because that promotes sleep. When light reaches your eyes, it delays the release of melatonin (a sleep inducing hormone), making it harder to fall asleep even past your bedtime. When you wake up in the morning allow light to enter your room to help you feel awakened and ready for the new day.
4. Sleep on comfortable pillow and mattress
Ensure that you use a comfortable bed because that can affect your quality of sleep.
Alter lifestyle habits
1. Relax your mind
Going to bed right after stressful activities which require your attention can hinder sleep. When you focus on activities your brain is alert and awake. In case you have been solving some work problems till bedtime, your brain is active. In such a situation you could find yourself lying awake in bed for a while before you manage to fall asleep.
2. Follow a pre-sleep routine
Indulge in activities which will help you to unwind such as reading a book, listening to soothing music, having a warm water bath. These relaxing activities can act as a signal to your brain to wind down if followed on a regular basis.
3. Circadian clock of your body affects sleep
The kind of sleep you get is based on how sleepy you are, the biological time of the day and how long you have been awake. Embracing a regular routine can enhance the quality of your sleep.
4. Listen to your body
If you get sleepy earlier than usual, go to bed. You should sleep when your body asks for it.
5. Do not take naps close to bedtime
Taking catnaps late in the evening can prevent you from getting the sleep you want because the purpose of such short naps is to help your body feel rejuvenated and energised.
6. Exercise early
Exercise helps the body to feel energised. Exercising late in the night can stimulate your body and could hinder sleepiness. Avoid exercising 2 hours before bedtime.
Eat consciously
1. Avoid chemicals which interfere with sleep
Caffeine, nicotine and alcohol are stimulants and can make you feel awake. Limit your consumption of alcohol as it has long-term effects on health.
2. Lighten up evening meals
Heavy meals take time to digest. Try to have dinner at least two to three hours before going to bed.