Given the increase in the prevalence of sleep problems in many countries, we have decided to dedicate an article to this topic that summarizes evidence-based advice that can help you to improve the quality of your sleep without having to get a doctor’s prescription.

The advice encompasses topics such as ventilation and temperature, noise, the level of darkness, food, pharmaceutical drugs, mind relaxation, exercise, and helpful bedtime routines. Curious? Read more to find out how to address sleep problems naturally.

Here are the essential rules for good sleep:

1. SETUP A HEALTHY BEDTIME ROUTINE:
Most people are not aware of the daily activities they engage themselves in before sleep, like using a cell phone or laptop, etc. This can lead to sleep disturbances and can decrease the performance the next day. Make a habit do meditate before sleep and have consistent sleep-wake times (go to bed and wake up every day at the same time). These habits have been shown to improve sleep quality and reduce the amount of time it takes you to fall asleep.

2. INCLUDE SPORTS IN YOUR DAILY ACTIVITY:
If exercising right before bed prevents some people from falling asleep because of overstimulation, exercising in the morning or throughout the day increases both the quality and duration of sleep.

3. AVOID THESE:
Avoid alcohol, sugar beverages, smoking, etc. It affects the quality of your sleep and you will end up waking up more often and not sleeping deeply.

*Try to have the last meal of the day no later than 6 pm (or 5 pm for people with weight problems). *

4. TURN OFF ALL THE SOURCES OF LIGHT:
During the night, when the eye detects the slightest source of light (e.g., TV or electric clocks) the production of melatonin is stopped and sleep is affected. Sleeping with a nightlight, staying up late in front of the TV or computer screen, and using your phone have all been shown to interfere with sleep.

5. PAY ATTENTION TO YOUR ROOM TEMPERATURE:
One should be conscious of the room temperature. It should not be so cold, nor hot. We should wear some loose clothes before going to bed. It improves sleep quality.

6. VENTILATION:
Our bedroom should be properly ventilated. We take oxygen and release carbon dioxide. Sleeping in closed, small rooms or confined spaces leads to CO2 build-up.

7. MATTRESSES:
This is the main point we almost forgot about every time. The quality of our bed, mattresses, and pillows makes a big difference.

8. GUIDED MEDITATION BEFORE GOING TO BED:
If you are suffering from Insomnia, you should go for guided meditation just before bed to experience the maximum benefit out of it.

Now, what is guided meditation?

In guided meditation, our practice is shaped by another person’s voice. Because the mind tends to wander where it will, many of us find it easier to focus and relax when our minds aren’t entirely left to their own devices.

Sleep plays an important role in our lives. A person cannot work to his/her maximum potential if they are not having proper sleep.

Try out the above mention steps to improve your sleep quality and win at your games!