Getting high-quality sleep improves your moods significantly. Once you discover that you are prone to mood changes due to less sleep, it is essential to find practical solutions. Poor sleep can lead to irritability, stress, and vulnerability. When this is not corrected, it leads to more issues such as long-term stress.
Practicing proper sleep hygiene is a natural remedy to this issue. The things you do every night before going to bed have the potential to improve your moods. These are in terms of temperature, darkness, comfort, and quiet. Below are five tips you can use:
Determine how much sleep you need. This can be achieved by classifying whether you are a long or short sleeper. Gauge the amount of sleep you need on the recommended 7-8hrs. With this, you can adjust your schedule according to how much sleep you need to feel well-rested.
Adhere to a regular sleep and wake up time – go to bed at the same time for several nights. You will realize that your body becomes accustomed to the schedule with time. This should also apply to the weekends to avoid experiencing the rebound effect on Mondays.
Ensure that it is as quiet as possible. If you cannot sleep in complete silence, you need to use white noise. This is essential since external noise is an easy distraction.
Keep the room dark. Darkness communicates to the brain that it’s time to shut down. If you live in a place where there is too much external light, you need to find curtains that block it out. Also, ensure that the temperature is cool.
Avoid screens before going to bed. Exposing yourself to the light from screens tricks the brain into assuming that it’s day. Also, the excitement and stress that you might get from information on the devices negatively affects your sleep.