Introduction:

Good sleep is an essential part of our health and wellbeing, yet many of us struggle to get a good night's rest. Fortunately, there are scientifically proven habits that can improve our sleep. From controlling caffeine intake before bedtime, to having a comfortable mattress, these seven habits can ensure a quality sleep every night.

Table of Contents:

• Control Caffeine Intake Before Bedtime
• Have a Fixed Time to Go to Bed
• Go Outside During the Sunset
• Eat Two Hours Before Sleeping
• Distance Yourself from Digital Devices
• Set a Sleep Ambience
• Have a Comfortable Mattress

Control Caffeine Intake Before Bedtime:

Caffeine is a stimulant that can interfere with our sleep patterns. It is advisable to avoid caffeine late in the day, and especially close to bedtime. Caffeine can remain in our bodies for as long as six hours, so it is best to limit our intake at least a few hours before going to bed.

Have a Fixed Time to Go to Bed:

Having a regular bedtime is one of the best ways to improve our sleep. Going to bed and waking up at the same time everyday will help to regulate our circadian rhythm and make it easier to fall asleep. Doing this will also ensure that we get the right amount of sleep each night.

Go Outside During the Sunset:

Eating close to bedtime can cause indigestion and disrupt our sleep. Eating two hours before sleeping will give our bodies enough time to digest the food and avoid any stomach issues. It is important to keep in mind that a heavy meal close to bedtime can also make it harder to fall asleep.

Eat Two Hours Before Sleeping:

Eating close to bedtime can cause indigestion and disrupt our sleep. Eating two hours before sleeping will give our bodies enough time to digest the food and avoid any stomach issues. It is important to keep in mind that a heavy meal close to bedtime can also make it harder to fall asleep.

Distance Yourself from Digital Devices:

Screens from digital devices can emit blue light, which can interfere with our circadian rhythm and make it harder to sleep. It is advisable to keep our cell phones, laptops, and other devices away from our beds, and turn off all electronic devices at least an hour before sleeping.

Set a Sleep Ambience:

Creating a suitable environment to sleep is essential for a good night’s rest. Keeping the bedroom dark and quiet, using blackout curtains, and using a white noise machine are all great ways to create a calming ambience that will encourage sleep. Arrange a Refresh good quality mattress according to your body posture.

Have a Comfortable Mattress:

A comfortable mattress is essential for a good night's sleep. To ensure quality sleep, it is important to choose a mattress that fits our body type and sleeping position. We should also consider factors such as firmness and temperature regulation. Investing in a good quality mattress can make all the difference for a quality sleep every night.

By following these seven scientifically proven habits, we can ensure a quality sleep every night. From controlling our caffeine intake, to having a comfortable mattress, these habits can help us to get the rest we need.