Due to the busy schedule of most people today, they tend to deprive themselves of quality sleep. This act thereby slows down their ability to process information and solve a problem, kills their creativity, and catapults their stress level and emotional reactivity.
When life gets in the way of getting the amount of sleep you need, it’s absolutely essential that you increase the quality of your sleep through good sleep hygiene. There are a number of factors that disrupt the quality of our sleep, therefore, it is necessary to identify this factors and improve on our sleep hygiene. The strategies listed below will help you achieve this:
- Stay Away from Sleeping Pills
Sleeping pills refer to anything you take that sedates you so that you can fall asleep. Anything that interferes with the brain’s natural sleep process has dire consequences for the quality of your sleep.
- Stop Drinking Caffeine (at Least after Lunch)
You can sleep more and vastly improve the quality of the sleep you get by reducing your caffeine intake. Caffeine makes it harder to fall and stay asleep. When caffeine disrupts the quality of your sleep, you wake up the next day with a cognitive and emotional handicap.
- Wake Up at the Same Time Every Day
Waking up at the same time every day improves your mood and sleep quality by regulating your circadian rhythm. When you have a consistent wake-up time, your brain acclimates to this and moves through the sleep cycle in preparation for you to feel rested and alert at your wake-up time.
- Stop Working
Staying off your smartphones after a certain time each evening is also a great way to avoid working so you can relax and prepare for sleep, but any type of work before bed should be avoided if you want quality sleep.
- Learn to Meditate
This will help you fall asleep faster, as it will teach you how to relax and quiet your mind once you hit the pillow.