Keep in Sync with Your Sleep Schedule
For a perfect night of sleep, you need to get to know your body’s natural sleep-wake cycle or circadian rhythm. This rhythm is basically a 24-hour internal clock that runs behind your brain and cycles between alertness and sleepiness in time intervals. Encouraging the same bed and wake time helps your body to regulate its clock and could help you fall asleep and stay asleep for the night.
Control Your Exposure to Light
The naturally occurring hormone Melatonin is controlled by light exposure and helps you regulate your sleep-wake cycle. The darker the room is, the more the brain secretes melatonin. Ensure that your room has little or no lighting for a perfect night sleep.
Daily exercise isn’t an option for an exemplary night sleep. It’s advisable to exercise on a regular basis as this enhances all aspects of sleep and reduces symptoms of insomnia. You should do light exercises during the day and not when going to sleep.
Optimize Your Bedroom Environment
Your room should be designed in a serene optical environment to meet the conditions for a perfect night sleep. The ideal room should be cool, dark and quiet.
Avoid Alcohol, Cigarettes and Heavy Meals
For a perfect night sleep, one should avoid alcohol, cigarettes and heavy meals at night. Substances alter chemical processes in the body, which inhibits natural sleep. And a heavy meals spikes glucose production in the body, adding a significant amount of metabolic activity.
Purchase a Good Bed, Comfy Mattress, and Pillows
To enjoy a perfect night sleep you should have a good bed, a mattress, and comfortable pillows. It is important to upgrade the beddings at least every 5-8 years. One should have comfortable pillows and make the room more attractive to invite a perfect sleep. The bedroom is only for sleeping and sex, not a working environment.
Before sleeping your body requires time to move into rest mode. Utilize the final few hours before bed doing a relaxing activity e.g. Reading. Manage your worries before sleep by noting down what’s on your mind and then set aside for tomorrow. Avoid any electronics before bed or in the middle of the night, this interferes with your sleep.