Common Sense Tips Improve Your Sleep Quality Naturally
                     Common Sense Tips Improve Your Sleep Quality Naturally
Chaitanya Kumarix
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Nowadays, you will find people are glued to their screens and are indifferent 
to everything around them. Such relentless mental stimulation often affects 
your mental and physical health. Because the mind and body need to be in 
sync to function effectively.  When you think you have not been having good 
quality rest, reflect on certain changes that you can implement to ensure a 
positive result by following the common-sense tips before turning to 
medication. These tips can advance your sleep quality naturally so that you 
wake up feeling completely refreshed and energized.
If you think that your sleep patterns have been disrupted and are more or 
less uneven in the past, then you need to be careful about your schedule. 
Any erratic interruptions in life also make it tougher for the person to get total 
relaxation of the body and mind. Yet, a person needs to have quality sleep 
every night. A good night’s sleep has several positives according to the 
medical fraternity, as it leads to mental clarity, emotional stability, and overall 
positive health. Sleep is important for maintaining our health. 
Manage stress and clear your mind
Stress and repetitively racing or lingering thoughts hinder quality sleep. Do 
some deep breathing workouts. It will help to clear your mind before bedtime. 
You can even inculcate certain stress management practices. These can be 
in the form of practices like doing some gratitude journaling, gentle yoga 
postures that you do during the evening.
 
Prioritize creating a steady sleep schedule
Try to go to bed early to create a pattern - or the body’s internal clock, also 
known as the circadian rhythm. Make it a routine to wake up at the same time 
every day, and follow the same routine on weekends. 
 
Create a restful bedtime routine
Scrolling your phone or watching intense shows is a strict no-no. Indulge in 
some calming activities - light stretching, reading, journaling, practicing 
mindfulness meditation, etc. You can also drink some herbal tea or take a 
warm bath, as it relaxes the body and allows you to go to sleep. 
 
Always get adequate sunlight and remain active during the day
A great way to standardize your circadian rhythm is getting adequate natural 
light exposure during the day. Therefore, spend some time in the open air 
during the morning or early afternoon. You should also stay physically active 
and get regular workouts, but avoid doing vigorous workouts right before 
bedtime.
Limit your screen time before sleep
Laptop/desktop monitors, mobile phones, iPads, tablets, etc, emit blue light. 
Now, this beam can overwhelm the hormone named melatonin, which is 
responsible for normalizing sleep. Hence, turn off your electronic devices, 
mobiles, and any other screens for at least one hour before bedtime, or you 
can use blue light filters if you must use your devices. 
Make your bedroom atmosphere comfortable
Always keep your room calm, dim, and quiet. Your bedchamber should feel 
like a seamless sleep sanctuary. Buy comfortable pillows and a mattress to 
support your body. To block sound, consider using earplugs or a white noise 
machine.
 
Limit intake of stimulants and heavy meals before sleep time
Never eat heavy meals right before bedtime. Snack light. Avoid caffeine and 
nicotine during the evening, which interfere with your sleeping patterns. For 
example, whenever you feel famished, you can take some yogurt or a 
banana. Likewise, get more out of your life when you are awake.
You can advance your sleep quality significantly in a short time by following 
these common-sense tips.  
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