Pulmonologist reveals 5 habits that help improve sleep quality: change pillow, no caffeine and much more

Sleep is a restorative for overall well -being, acts as a basis for health. But when the dream becomes compromised, the effects of pulsation can be felt all over the body and mind. It is here that your habits leading to a dream count. Sleep more than just impose in the recommended eight hours; Quality also matters, significantly.

Despite getting the recommended hours of sleep, if you still throw and turn, changing the sides, turn the pillows to the cold side or count sheep to fall asleep, then the quality of sleep can be bad. Let’s take a closer look at what can help you sleep better.

Also read: Pumpkin seeds for a better sleep: full guide on their nutritional value and how to add to your diet

D -R Waseem UD DIN, Pulsant Pulsant from Ujala Cygnus Group Hospitals, told HT Lifestyle about the cost of sleep hygiene. He developed: “Sleep hygiene refers to the daily habits and environment that support a deep, restorative sleep. It is not only about getting eight hours, but a good sleep. If a dream suffers, everything from attention and mood to immunity can blow.” Some habits help in preparing the body and mind before reaching a deep, restorative sleep.

D -R Vasey shared 5 habits you need to do when you are looking for deep sleep:

1

• Peel the pillow and sheets each week to prevent dust, sweat and allergens.
• These stimuli can lead to discomfort in the skin and sinus problems that interrupt your sleep.
• Maintaining bedding not only feels better, but also helps to create a healthier sleep environment.

2. Put to sleep and wake up at the same time

• Go down to sleep and wake up at the same time every day, including weekends.
• This consistent procedure helps regulate your body’s internal hours and improves sleep quality.

3. Not the screen at bedtime

• Blue light from phones, tablets and TVs can disturb the production of melatonin, which complicates to fall asleep.
• Turn off screens at least an hour before bedtime.

4. Turn your bedroom dark

• Keep your bedroom dark, cool, quiet and mess.
• Using curtains for darkening or machine for white noise can further contribute to sleep.

5. Avoid caffeine or heavy food at bedtime

• Caffeine may remain in your system for hours.
• Heavy food can cause discomfort in the intestine that disrupts sleep.
• Choose lighter dishes earlier in the evening.

Note for readers: This article is intended only for information purposes rather than to replace professional medical advice. Always seek the advice of a doctor with any medical issues.