How To Get Quality Sleep At Night

Quality sleep also helps you eat less exercise better and be healthier.

How to get quality sleep at night. Dasgupta says if you re unable to fall asleep within 15 to 20 minutes you should leave your bed and do things that are non stimulating in dim light keep a few books in your room. Take light exercise such as walking jogging or doing housework for several minutes a day to improve your sleep quality. Minimize noise light and temperature extremes during sleep with ear plugs window blinds or an electric blanket or air conditioner. If you have trouble falling asleep try taking 1 to 2 milligrams of melatonin look for the sustained release tablets about two hours before bed.

Most people don t need more than eight hours in bed to achieve this goal. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep restorative stages of sleep. Caffeine can significantly worsen sleep quality especially if you drink large amounts in the late afternoon or evening. Even the slightest nighttime noises or luminescent lights can.

But digging into those cookies or that bowl of ice cream means that you re pumping lots of added sugar into your body something that can negatively impact the quality of your sleep. If you find that daytime naps make you less sleepy at bedtime avoid napping altogether. You may find that these numbers become more consistent after a few days without your alarm. But thanks to our lifestyle both sleep quantity and quality have declined over the past few years which means more people are getting an inadequate night s sleep.

Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Keep a log with all the times you wake up. Go to bed and get up at the same time every day. Reduce irregular or long daytime naps while short power naps are.

To maintain a quality sleep cycle limit daytime napping to just 10 to 20 minutes. Set a scheduled exercising plan and do your best to stick to it. Exercising regularly will contribute to a better sleep at night. The recommended amount of sleep for a healthy adult is at least seven hours.

Exercise during the day. People who exercise regularly sleep better at night and feel less sleepy during the day.