5 Quick and Simple Ways to Improve Your Sleeping Habits

In order to live a healthy and happy life, getting a good night’s sleep is absolutely essential. Lack of sleep is known to be very harmful for the body, as it can result in exhaustion, depression, high blood pressure and, in some rare cases, even heart attacks. Doctors recommend that an average adult should get at least 7-8 hours of sleep each night. Here are a few things that you should and should not do in order to improve your sleeping habits.

1. Overcome Snoring Through Natural Remedies

If you are a heavy snorer, there is a major possibility that you have sleep issues. In order to prevent or reduce your snoring – which will, in turn, improve your sleeping habits – it is essential that you maintain a healthy weight and an extremely nutritious diet.

Smoking can often be a major cause of snoring, so if you wish to get rid of this problem, you may need to get rid of your smoking habit as well. Alcohol and sleeping tablets must be avoided completely in order to prevent snoring. If you still find yourself snoring after making these changes, you may be suffering from sleep apnea.

Chronic snorers might want to consider getting anti-snoring face masks, or humidifiers, which are time-tested and effective devices that can help you stop snoring.

2. Avoid Caffeine and Nicotine Before Bedtime


Another guaranteed way to improve the quality of your sleep is to avoid caffeine and nicotine for at least 2-4 hours before bedtime. Caffeine and nicotine act as stimulants that keep you awake and alert for long hours. So, consuming these products right before bedtime is bound to interfere with your ability to fall sleep quickly and get a good night’s rest.

3. Take an Early Afternoon Nap Instead of a Late Evening One

If you are one of those people who find it absolutely necessary to nap during the course of the day, then ensure that you take your nap before 5pm. There are tons of people who find it impossible to stay asleep through the night or even find it difficult to fall asleep in the first place. Oftentimes, the cause of this insomnia are late afternoon naps. In order to improve your nighttime sleeping habits, ensure that your afternoon nap is a short one and take it around noon or the early afternoon.

4. Reduce the Intake of Fluids

Taking in the right amount of fluids before bedtime is a crucial part of improving the quality of your sleep. If you consume large amounts of fluids before you sleep, you are bound to wake up every few hours to relieve your bladder. On the other hand, if you don’t consume the right amount of fluids before bedtime, you are going to wake up thirsty. So, it is necessary to consume the right amount of fluids before bedtime in order to improve your sleeping habits.

5. Exercise Several Hours Before Bedtime

In order to ensure that you go to bed early and get a full 8 hours of uninterrupted sleep, it is absolutely necessary to complete any type of challenging daily exercise routine at least 3 hours before your bedtime. Exercise is known to stimulate the body to secrete cortisol, also known as the stress hormone. High cortisol levels activate the alert mechanism in the brain, which in turn makes you feel energetic, focused and wide awake. Thus, in order to maintain good sleep habits, make sure you complete all your exercises well before bedtime.
Improving your sleeping habits will result in a healthier and happier you. You will find that a good night’s sleep makes you feel more energetic, alert and active during the day. Improving your sleep habits is simple and only involves a few basic and healthy lifestyle changes.

Katarina Milovanovic
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Katarina is a creative writer, article writer and content writer with the degree in English language, literature and culture at the Faculty of Philosophy, University of Nis. She likes writing about beauty, travelling and computer games. Except for the interest in linguistics and writing, she likes art, especially acting. She is also a big fan of films, books, computer games and TV shows, and a week cannot pass without her watching another new film or a new episode of her favourite TV show. Her passion is travelling, because she thinks that getting to know another culture means expanding your mind and knowledge.

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