We can’t deny the comforts and conveniences of the modern world. We also can’t deny the sleep deprivation that seems to be plaguing modern society. According to a study of 48 countries, not a single one managed to reach the average of 8 hours of sleep each night! What does that mean? It means that we’re alarmingly sleep deprived and unless we change things, we may be headed for a whole lot of health issues. If you’re one of the many who finds it hard to sleep at night, these bedtime tips may just help turn things around.

1. Power Off

It’s hard to let go of your phone or your laptop. After all, you’re on them for a big part of the day. But, the fact is that the blue light emitted from the screens of phones and laptops can mess up your body’s production of melatonin, which is a hormone that regulates your sleep-wake cycles. The solution is to power off your gadgets at least an hour before going to bed. You can use the time to relax and prepare yourself for sleep.

2. Stick To A Sleep Routine

Your body’s biological clock needs to be synced in order to sleep better. If you tend to sleep at odd hours and wake up at different times, don’t be surprised if you find it difficult to sleep. What you need to do is go to bed and try to wake up at a particular time. Do this on the weekends too. A consistent sleep routine will reset your biological clock and you’ll find it easier to fall asleep and wake up.

3. Follow A Healthy Diet

While fatty, spicy foods can be delicious, they don’t do much for your health and your sleep. Instead, foods that are rich in melatonin such as nuts, eggs and fish can help you fall asleep and stay asleep. Teas like chamomile can also help you sleep by calming you down.

4. Try Not To Nap In The Day

We all need a power nap every now and then but try not to doze off late in the day. If you do need some shut-eye, try to limit it to 20-30 minutes and not more. If you nap too long, you’ll enter the deeper stages of sleep and will wake up feeling more drowsy than refreshed. This can interfere with nighttime sleep by disrupting your routine.

Author's Bio: 

Arpan Arora is a sleep expert at Nubliss, an online mattress company that aims at revolutionizing sleep industry. He holds certification from CertiPUR-US®. He likes to create to solve the riddle of sleep cycle by undertaking in-depth research on the subject. Passion for putting forward his thoughts and research through words has enabled him to benefit others as well.