When it comes to getting quality sleep, it’s more than just about the number of hours you spend lying on your bed. If you doze off for at least seven hours, but still feel tired and exhausted the next day, it’s likely that you’re not getting quality slumber. Keep in mind that a good night’s sleep provides your body with the energy and time to recover from the stresses of the day, helping you to function better the next day.
If you want to doze off better at night, there are a few things you can do during the day or before bedtime:
Stay awake and get sunlight exposure
One key to getting a good night’s sleep is staying awake during the day. Research suggests that exposure to sunlight in the morning is particularly helpful, as it can improve your alertness during the day and may help you to fall asleep faster at night. Light exposure at the wrong time (especially at night), however, can interfere with your slumber since it can fool your brain that it’s not yet the time to sleep.
Make your bedroom relaxing
Your sleeping environment needs to be cold, dark, and quiet. You can consider luxurious and quality sleeping materials like bamboo sheets to make your bed more comfortable. You can also benefit from using curtains or shade to eliminate light sources, especially from the outside. It’s a good idea to experiment with different room temperature to find the best one that suits you.
Be careful how you nap
Napping has many advantages, but doing this the wrong way can compromise your sleep pattern. Keep in mind the long and constant napping can interfere with your slumber, while also aggravating insomnia and poor sleep quality. If you feel the need to nap, be sure that you do so for only 20 minutes (or less), and avoid doing this later in the day.
Apart from these tips, you can also benefit from creating a pre-bedtime routine like (light) reading a book, taking a shower, or listening to calm music. You should also avoid food and drinks that can interfere with your sleep such as heavy meals, caffeine, and alcohol.