Better quality rest can be achieved with some lifestyle changes – want to know more? Then read on and learn.

1. Tech-free bedtime

Your bedroom should be a place that you associate with sleep. Whenever possible, try to eliminate as many distractions from your bedroom as you can. It is best to eat, check social media, and watch TV in a different room. That will let you relax in your bedroom without any distractions.

Be aware of the presence of electronics and gadgets, such as TVs, tablets, phones, and computers. Melatonin production is suppressed by the backlit blue light. Melatonin is the hormone that helps make it easier for you to sleep; sleep disruption is caused by melatonin suppression. Stop using those devices at least two hours prior to going to sleep in order to reduce the impact they can have on your sleep.

2. Make managing your physical symptoms a priority

If you have ever attempted to fall asleep with a headache or blocked nose, you know that having physical health issues can help to prevent you from having a good night's sleep. With minor symptoms, it may be easy to forget. However, you will be thankful when night comes if you have prioritized talking to a pharmacist about the right medication to manage your symptoms.

3. Temperature, sound, light and comfort

It might just sound like common sense, however, too much background noise and light can prevent you from either staying or falling asleep. For noise and light source that you cannot control, earplugs and eye masks are great investments.

Temperature is very important as well. If you sleep with a partner that has different temperature preferences than you, then consider using separate blankets or another solution that can make sleep less of a compromise.

Trying to sleep on an old uncomfortable mattress is a losing battle. Invest in a new Lull mattress.

4. Deal with worry

If you try to force yourself to fall asleep or think too much about sleep, it will just keep you awake. If you can learn how to relax both your mind and body instead that will help you fall asleep a lot easier.

During those times, progressive relaxation methods can help you unwind and relax.

5. Foods that hinder and help

Eating dairy products, oats, and rice can produce chemicals that increase your desire to fall asleep. In addition to caffeine, which is obvious, other drink and food to avoid include anything high in sugar may keep you awake when it is consumed later in the day. A large meal consumer after mid-evening also can prevent you from being able to fall asleep.

6. Be Aware Of Alcohol

Although it might help you feel tired and help you fall asleep, alcohol frequently impairs quality of sleep and can make it more likely for you to wake up in the middle of the night as these effects start to wear off, so you might need to go to the toilet more often and wake up to drink water due to being dehydrated.

7. Time your exercise

When you exercise regularly can help you sleep, and help to relieve stress and reduce anxiety. It is better to exercise earlier in the day since exercise increase s the adrenaline production of the body, which makes it harder to sleep if you exercise right before bedtime.

Author's Bio: 

Contributor