And a day only has 24 hours. To accommodate all of these things in the daily schedule, people often reduce their sleep. This could prove disastrous as many things depend on the quality of sleep you get. A good night’s sleep not only keeps you fresh and active, but also offers numerous other benefits such as a good metabolic rate and better immunity. Here are some effective methods you can use to enjoy a good night’s sleep.

• sleep hygiene

Sleep hygiene isn’t just about washing dishes and staying clean before bed. This includes ensuring that all factors are guiding for a good night’s sleep. These factors are not just limited to physical factors such as the lighting conditions in the room, the room temperature, the number of pillows or the quality of the bed linen and mattress. In order to get a good night’s sleep, you also need to consider physiological factors such as sleep cycles and sleep times. Sleep hygiene is the overall strategy that should be developed to ensure healthy and longer sleep. This includes establishing a regular sleep schedule that includes not exercising too close to bedtime, limiting worry and stress, limiting light exposure in the hours before bed, alcohol, nicotine,

• Respect your internal clock

Most of us experience a different level of sleepiness and alertness throughout the day. This is determined by our natural internal clock, which, in accordance with daily habits and routines, decides when our body needs sleep. When we are awake during the day, our sleep/wake homeostasis tells us that sleep is accumulating and we need to sleep. This helps us get enough sleep at night and restores our body to start another busy day. This routine, done over a period of time, results in habitual wake and sleep cycles. Because of this, it’s easy to get up early once you establish a regular routine. Almost all of us are guilty of upsetting this cycle from time to time. The classic example is Friday and Saturday nights. We get up at a set time five days a week, but we often stay up late on weekends. This disrupts the sleep cycle and creates an imbalance in the system, resulting in a very difficult Monday morning as your natural cycle is realigned.

• The Right Habits

The right habits are essential for a healthy sleep. Usually, what you do the night before bed determines the type of sleep you get during the night. Therefore, your favorite cup of coffee in the evening should be avoided, and you should also say goodbye to those delicious and large meals for dinner. Exercising within 3-4 hours of bedtime can mess up your sleep and work in bed. The alcohol certainly doesn’t help. By the way, don’t watch your favorite series in bed because the glowing screen of your laptop, tablet and TV signals your brain to stay alert.

• Create rituals

Making a few associations and performing a ritual can do wonders for your sleep. By doing a few things before bed each day, you’re sending signals to your body that bedtime is near. These signals can be random but should be sleep conductive, e.g. B. setting an alarm on your phone, preparing your bed or reading a few pages of your favorite book. Research shows that once it receives the subliminal messages, the subconscious prepares to put your body to sleep. Dimming the lights can be an excellent pre-sleep ritual. The darkness simulates the production of melatonin, the hormone that helps you relax. Another good pre-sleep ritual is playing some calming and relaxing music,

• Use the light

Our brains are programmed to automatically begin to relax and doze off in the dark. That’s why it’s often difficult to sleep when the light falls on your face. Even if we were lying in the shade of a tree, you would have noticed. We often tend to fold our arms over our eyes to block out the light, relax, and if we’re lucky, catch a fleeting moment of sleep. So it only makes sense that you sleep when it’s dark or almost dark. This means that your late-night habits, which include watching TV, should be traded for falling asleep. The opposite is true for waking up. The light streaming into the room can prove to be a wonderful natural alarm, helping you wake up in a fresher state.

• disarray

To get a good night’s sleep, follow the Zen advice of tidying up the room. This simple but powerful advice will make you feel calmer and more relaxed, which appears to have a positive impact on your sleeping habits. A recent study published in the Journal confirmed this fact, finding that overcrowded or unusable bedrooms and less comfortable bedrooms can cause stress and depression, and significantly affect sleep quality. Essentially, to use this sound sleep advice, you don’t have to be a hoarder or a habitually neglectful person. It can be similar when you freshen up the bedspreads, put away your books and piles of laundry, and clear out other bedroom clutter.

• Make your day right

You may have noticed by now that some of the things related to a good night’s sleep are done well before bedtime. Likewise, you can adopt some healthy habits that can help you sleep better. Transitioning slowly allows you to gradually prepare your body for sleep, which means over time you’ll hit the pillow, your eyes will droop with sleep, and you won’t have to lie awake at night battling insomnia. Some of these habits include adequate sleep for your body, which not only makes you physically tired but also helps reduce stress levels, a balanced and healthy diet that ensures