7 Effective and simple tips that will help you to sleep better

Are you waking up everyday sleepy, tired and not fresh? Then the reason is the poor quality of sleep. Having sound sleep is of utmost importance just like having a good diet and exercising. If you are experiencing poor sleep then the same can not only ruin your day ahead but also has negative effects on hormones, performance and brain function. It also leads to obesity and other health issues.

Unfortunately, the quality, as well as quantity, has been going down among people since the past few decades. Read on to know some of the easy, effective healthy sleeping habits so that you can have good night sleep and keep weight gain and health issues at bay.

1. Reduce the blue right exposure

It is vital to be in the light and be exposed to sunlight in the day but make sure you don't get exposed to the same when you are planning to sleep. Try and avoid usage of mobile, laptops and tablets as it impacts the circadian rhythm and tricks the brain into thinking that it is daytime. This reduces hormone called melatonin, which help you relax and get deep sleep.

2. Eating late in the evening

Late-night eating before bed also negatively impacts the sleep's quality. Many studies have also revealed that consuming coffee (caffeine) a few hours just before the bed worsens sleep quality. If you are craving for a cup of coffee in the late afternoon or evening, then go for a decaffeinated one. Also, try and avoid smoking and drinking alcohol in the evening.

3. Mediating and relaxing in the evening

Indulge in meditation, yoga or relaxing techniques in the evening and soon you will start having a deep and sound sleep. Listening to relaxing music, massage, reading a book, taking a hot bath and deep breathing are some of the relaxing techniques you can follow.

4. Exercising regularly

If you want to improve your sleep as well as overall health then exercising regularly is one of the best ways. If you are suffering from insomnia or have a poor quality of sleep then make sure you indulge in some form of physical activity. 

5. Stick to one sleep schedule

The recommended amount of sleep is at least seven hours as healthy adults don't need more than eight hours of sleep. But make sure you follow a consistent sleep-wake cycle even during weekends to have a better quality of sleep.

6. Create a good environment 

Make sure that your room is comfortable. Dark, perfect temperature, perfect mattress & pillow and quiet atmosphere often help people to have a better sleep. 

7. Exclude naps

We know naps during the day boosts productivity but frequents and longer siestas can negatively impact your nighttime's sleep. Half and hour's power nap is fine but beyond that may not allow you to have a deep sleep.