How to Improve Your Sleep at Night

How to Improve Your Sleep at Night

There is no need to doom and toss every night. By using these simple tips from setting a sleep schedule to including any physical activity in your daily life routine.

No wonder quality sleep is sometimes the most important factor that is missing from one’s life, from work stress and family responsibilities to unexpected challenges like illness, etc. While you do not control these factors that interfere with your sleep but you can adopt habits the encourage better sleep.


Ways for better sleep monitoring:


| Make A Sleep Schedule

| Make A Diet Schedule

| Create Peaceful Environment

| Daytime Naps

| Include Physical Activity In Your Daily Routine

| Stay Calm And Stop Worrying

| Sleep Trackers


Make A Sleep Schedule

For a healthy adult the recommended amount of sleep is at least 7 hours. Try not to sleep more than eight hours just go to bed and get up at the same time every day. Do not make a difference in your sleep schedule on weeknights and weekends no more than even one hour. This will help making your body’s sleep cycle consistent. If you don’t fall asleep within 20 minutes:

  • Leave your bed and do something relaxing
  • Read novels
  • Listen to music



Make A Diet Schedule

It’s best to stop eating three hours before going to bed. It allows plenty of time for your body to digest the food you ate. Avoid large meals within a couple of hours of bedtime so it won’t disrupt your sleep because your discomfort might keep you up.

Avoid taking nicotine, Caffeine and alcohol because it deserves caution too and can disrupt sleep later in the night.  



Create Peaceful Environment

Calming techniques like taking bath or relaxation workout promotes better sleep. The best environment for sleep is somewhere that’s comfortable and relaxing. Environment has big impact on one’s peaceful sleep which means a dark, quiet room which is ideal for sleep. Avoid using ligh-emmiting screens, cell phones while going to bed. Consider using room darkening shades a fan or other devices which creates a peaceful environment.



Daytime Naps

Long daytime naps can disrupt your nighttime sleep. I you want to take a day time nap limit yourself up to 30 minutes and avoid doing so late in the day. Take naps in early afternoon. Napping after 3p.m. can interfere in night time sleep. Nap in a quiet, dark place with a comfortable room temperature.



Include Physical Activity In Your Daily Routine

An individual should exercise at least 1 to 2 hours before going to bed. Regular physical activity can promote better sleep. At least 30 minutes of exercise help quality sleep at night. Gamaldo says:

  • Power lifting or an active yoga class can elevate your heart rate helping to create biological processes in brain and body contributes better quality sleep.



Stay Calm And Stop Worrying

Try to resolve your problems before bed time. Set aside all your worries in your mind for tomorrow. Stress management might help quality sleep. Start with the basics, such as getting organized, setting priorities. Identifying and treating any underlying causes can help you get better sleep you deserve.


Meditation also decrease anxiety:

  • Improves Sleep
  • Controls anxiety
  • Promotes emotional health
  • Reduce Stress
  • Decreases blood pressure



Sleep Trackers

There are some important sleep trackers which help making your sleep better and collect data. One can log food and physical activities including footsteps, heart rate and calories burned through KOSPET MAGIC 3S. The most important sleep tracker of KOSPET includes MAGIC 3S/ MAGIC 4/ MAGIC 3. Our wearables include smartwatches which you can wear on your wrist while sleeping. Like KOSPET MAGIC 3S which collect data about your body movement, heart rate and oxygen level. Some also track your breathing pattern. Most of these devices are multipurpose.  


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