10 Proven Tips to Improve Your Sleep

Sleep is very much essential to life, and the impact of sleep deprivation falls directly on health. Let us find out ten useful tips to improve your sleep.

  1. Keep the bedroom cool. The room temperature should be set within 15.5 to 19.4 degree centigrade. The too hot or too cold room can disturb your sleep.
  2. The surroundings of the room should be quiet and peaceful. Switch off the television, computer and other devices, put the phone in silent mode, shut off headphones and musical devices and use thick curtains to block light and sound from outside.
  3. Use a decent mattress and pillow to give proper support to your natural posture of sleeping.
  4. If you are thinking of next day’s chores, write down on paper before going to sleep so that your mind becomes free.
  5. It’s better to hydrate yourself with a warm drink such as warm milk or herbal tree for better sleep.
  6. The foods containing calcium, magnesium, and tryptophan like banana, berries and low-fat yogurt also help the body relax at night. The high carb snacks are good for the one who has trouble falling asleep.
  7. The art of progressive muscle relaxation is beneficial to make the body and mind relaxed and gets sound sleep with ease. The breathing exercises, humming, sound meditation and guided imagery are the useful relaxing activities.
  8. A lightweight and comfortable sleep mask is helpful in sleep. If you need a sleep mask go here to prevent the entry of light that may cause disturbance while sleeping.
  9. There are several supplements that induce relaxation and help in sleeping. Melatonin supplement is very popular and other than this there are Ginkgo Biloba, Glycine, Valerian Root, Magnesium, Lavender and L- Theanine etc.
  10. Cut caffeine and reduce it in diet, and at least try to have no caffeine before bedtime if you have a problem in sleeping and also limit alcohol.