To improve the quality of your sleep, the following measures can help:
To improve the quality of your sleep, Set a fixed bedtime and a fixed wake-up time. Also, try to avoid staying up late on weekends and sleeping in, says Rajkumar Dasgupta, MD, assistant professor of clinical medicine at the Keck School of Medicine at the University of Southern California in Los Angeles and spokesperson for the American Academy of Sleep Medicine. If you stay up on the weekend, you’ll have a hard time going to sleep early on Sunday night, which in turn leads to fatigue the next day.
Manage stress throughout the day. According to the American Psychological Association, higher stress levels are associated with less sleep. And research suggests there may be an underlying biological explanation for why stress tends to disrupt some people’s sleep.
That’s according to a report published in December 2018 in the journal
Avoid alcohol just before bed. It may numb you well in the short term, but it disrupts deep sleep, Dr. Dasgupta says. That’s because drinking alcohol before bed can disrupt your sleep cycle as your liver enzymes metabolize alcohol, according to the Turn off the TV and keep electronic devices out of the bedroom.
Avoid screen time at least 30 minutes before bed. Even better, unplug for an hour or more before going to bed. The light from screens disrupts sleep by keeping the body from releasing energy from the body.
Wear an eye mask. It blocks the light that may be coming into the room through the edges of your curtains. “Light sleepers are susceptible to light pollution. That tiny bit of light coming from the streetlight outside could be affecting your sleep,” says.
Use earplugs or noise-canceling earphones. These can help you block out ambient noise, especially if your bedroom is next to a window that picks up traffic sounds from outside, Landsnesssays. You can also try a fan or white noise machine that plays soothing sounds to help you sleep. A study published in December 2017 in Frontiers in Neurology.
Watch what you eat just before bed. Try to avoid sugary snacks that could cause a sugar spike. Also avoid caffeine and nicotine, both of which are stimulants. And spicy, acidic foods can cause heartburn or acid reflux, which can affect sleep, according to the Sleep Foundation.