Every individual needs to sleep at least seven to eight hours a day. However, many others still have irregular sleep schedules. Some don’t sleep enough and some sleep too much. Sleep deficiency can cause many chronic problems. Getting too much sleep on a regular basis can increase the risk of diabetes, heart disease, and death.Therefore, a well-planned sleep schedule is essential to follow. Try to sleep and wake up at consistent times. Although, we can’t deny that there might be some days that require us to shorten our period of sleep. A nice daytime nap can surely pay for those lost sleep.

1. Plan a sleep schedule

Before you go to sleep, make sure you are comfortable with the state of your room. Do several changes to ensure you have your dream bedroom to have a good night’s sleep. Don’t be afraid of the dark. Light exposure would surely bother you trying to sleep. So, turn those lights off. Your room temperature should also be just right. The best temperature for sleep is around 65 to 68 degrees Fahrenheit. Furthermore, having a comfy pillow and bed will help you improve your sleep quality.

2. Sleep in a comfortable environment

Moderate to vigorous exercise can increase sleep quality for adults by reducing sleep onset – or the time it takes to fall asleep – and decreasing the amount of time they lie awake in bed during the night. Additionally, physical activity can help alleviate <a href="https://www.sleepfoundation.org/how-sleep-works/does-daytime-tiredness-mean-you-need-more-sleep">daytime sleepiness</a> and, for some people, reduce the need for sleep medications.

3. Exercise regularly

Caffeine is a stimulant, which means it increases activity in your brain and nervous system. It also increases the circulation of chemicals such as cortisol and adrenaline in the body. This is the main reason why you should avoid taking caffeine in a large dose as it can cause you difficulty sleeping.Meanwhile, alcohol can affect your body both inside and out. There are plenty of cons than pros when it comes to drinking alcohol. Although alcohol allows you to fall asleep more quickly, frequent action of drinking might disrupt your sleeping cycle. This too affects your sleep quality.

4. Monitor caffeine and alcohol intakes

Eating heavy meals near bedtime may seem harmless, but actually, it can disrupt digestion and sleep quality. Not only it affects digestion, but this could also lead to weight gain. The body finds it difficult to digest carbohydrates if consumed before sleeping; as a result, you may gain weight and also experience acidity problems.But if you really have a big appetite that day, and planning to eat a lot later at night, it is recommended that you eat 3 hours before your bedtime. This way your body could get enough time to digest the food properly without disrupting your sleeping quality.

5. No heavy meals before bed

Generally, daytime naps don’t affect nighttime sleep quality for most people. Although that being said, it is advised to nap only in short lengths. Napping for around 10 minutes is considered the best nap duration. Most sleep experts recommend napping no later than 2 pm. Napping after 2 pm may affect your ability to fall asleep at a reasonable time later that night, potentially disrupting your night sleep cycle.

6. Limit daytime naps

Having so much to think about right before going to bed will affect your sleep quality. Clear your mind from things that made you worry. The brain needed to be in a relaxed state in order to get the right amount of sleep. When you sleep, your brain does not just rest, it also repairs itself. So, it is important to keep a positive mindset so it won’t affect your sleep and the next day’s mood. You can always consider doing something you love to ease your mind before bed. You could start by reading a book or listening to soothing music.

7. Have a clear mind before bed

On normal days in busy cities, it is typical that most people will have unusual sleeping patterns. Although it couldn’t be avoided, it is important to manage your sleep patterns. Our body clocks regulate our bodies’ circadian rhythms, the patterns of physical, mental, and behavioral changes, including sleep patterns, regulated by body temperature, hormone secretion, and external factors like light and darkness. There is a reason why we felt sleepy during the day even though we had rested for a long period of time the day before.

8. Manage sleep pattern

Put aside any objects that may disturb your sleep. For instance, put aside your smartphone away in a distance where you couldn’t grab it. We tend to get distracted when we used smartphones. Scrolling through social media may seem like taking only a while, but you could be stuck for hours only watching reels or videos.Especially at night when you are planning to sleep at 9 pm, you took a short detour at your phone for a while. You look at the time, and well, it’s 11 pm already. Not just smartphones, each individual may have different items that might distract their sleep, so get rid of them.

9. Remove disturbing items

Some people have trouble sleeping. Just closing your eyes to sleep might not work. Consider different methods to help you sleep easily – not by counting sheep. Try to listen to music or practice breathing exercises to help you relax. It is also recommended to read real books rather than e-books when going to sleep. Try to explore different ways that are suited for you to <a href="https://www.medicalnewstoday.com/articles/322928">sleep naturally</a>.

10. Using different methods to sleep

Having a good night’s sleep is essential for every individual. However, your sleep quality might be interfered with by many factors – commonly from work, illnesses, or stress. It is important to manage your sleep well so it won’t affect your health. Studies show that insufficient sleep can cause obesity for adults and children, diabetes and impaired glucose tolerance, and even anxiety or depression. You should practice these 10 habits to improve your sleeping quality better.

10 habits to improve your sleeping quality

Having a good night's sleep is essential for every individual. However, your sleep quality might be interfered with by many factors - commonly from work, illnesses, or stress. It is important to manage your sleep well so it won't affect your health. Studies show that insufficient sleep can cause obesity for adults and children, diabetes and impaired glucose tolerance, and even anxiety or depression. You should practice these 10 habits to improve your sleeping quality better. 

Having a good night's sleep is essential for every individual. However, your sleep quality might be interfered with by many factors - commonly from work, illnesses, or stress. It is important to manage your sleep well so it won't affect your health. Studies show that insufficient sleep can cause obesity for adults and children, diabetes…

10. Using different methods to sleep

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