Developing a good habit of healthy sleep is the best favor you do for yourself because sleep is one of the factors that decide your whole day’s mood be precise, your sleep decides whether your day will go smooth or not. You may have experienced that whenever you do not get enough quality sleep your mood becomes cranky, and your productivity gets low as well. It all happens because last night you did not get the best quality sleep that you should have. Your overall health and quality of sleep depend on how long you follow your sleep schedule. Therefore, you may want your sleeping environment to promote sleep, just as you want your work environment to stimulate creativity. Obviously, there is not just one way to design a comfortable sleeping area for everyone because everyone has their own style. However, you can use these methods to improve your sleep hygiene to get a good night’s sleep.

Simple Tricks To Develop Healthy Sleep Hygiene

Limit your afternoon nap

While taking 20-minute naps at a time can help, taking too many long naps during the day can affect your ability to sleep at night. Napping during the day can make it difficult to fall asleep regularly. Sleeping more than 20 minutes can lead to “sleep inertia,” which is sleepiness or lethargy upon waking. This effect can last for two to four hours, making it seem like you are not sleeping. So, the next time your eyelids start to droop from a nap, resist the urge to fall asleep instead of singing, go for a walk outside, or eat a healthy meal!

Avoid stimulants

You will fall asleep faster and better if you avoid stimulants such as caffeine and alcohol for at least four hours before going to bed. You may have trouble falling asleep and wake up frequently at night if you consume caffeine. Although drinking a glass of beer may make you sleepy at first, you will find that you wake up more often. It has the potential to worsen the symptoms of insomnia. If you want to make your sleep quality sleep, then replace your wine with a bedtime beverage such as warm milk or turmeric tea.

Adopt Sleep-Friendly Space

This is where you need to think about lighting and the temperature of your room. You should be free to change the temperature to suit your body’s feelings, although in general colder temperatures are better for sleeping. When it comes to lighting, the darker it is, the better it is in your bedroom. Consider using a deep sleep pillow if your partner likes to read by light to ensure uninterrupted sleep.

Avoid Technology One Hour Before Sleep

Technology and sleep don’t go get along. And exposure to blue light can disrupt your circadian clock. Additionally, it can decrease your melatonin levels, which will affect your sleep quality. Make it a family rule that everyone should turn off (or silence) all technology before bed and use a quiet activity like reading or having an intimate conversation.