According to Hindustan Times (India), Dr. Jeremy London (USA) shared the following four simple habits that can improve sleep quality, especially for those who often have difficulty sleeping.
A few small changes to your bedtime routine can make a significant difference.
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Avoid eating late at night.
Eating dinner too late, especially right before bedtime, can force your digestive system to work when your body needs rest, disrupting your sleep and preventing you from sleeping soundly.
Doctors in London recommend finishing dinner about 1.5 to 2 hours before bedtime to allow the body time to begin digesting the food. Going to bed with a full stomach can increase the risk of tossing and turning, difficulty falling asleep, or waking up in the middle of the night.
Take a warm or hot bath before bed.
One of the natural signals that the body is preparing to fall asleep is a decrease in core body temperature. According to a London doctor, taking a warm or hot bath before bed can aid this process.
After showering, body heat is gradually released into the environment, causing body temperature to slowly decrease. This change signals to the brain that it's time to relax and rest, making it easier to fall asleep and sleep better.
4 tips suggested by Dr. Jeremy London to support good, deep sleep.
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Reduce stress before bedtime.
Stress and constant thoughts are common reasons why many people have trouble sleeping. When lying in bed thinking about work or unfinished tasks, the body may be tired, but the brain remains in a state of alertness.
Therefore, the London doctor advises taking time to relax mentally before bed and allowing the brain to "slow down." Gentle activities like reading can help reduce stress, calm the mind, and prepare for a deeper sleep.
Control your sleep environment.
Another important factor for quality sleep is creating the right sleeping environment: The bedroom should be dark, quiet, and cool.
A dark room helps the body release melatonin—the hormone that signals it's time to sleep. Meanwhile, a cooler room temperature supports the body's natural cooling process, making it easier to fall asleep and stay asleep throughout the night.