Only if we could go back in time and sleep for hours on end without a concern in the world. Nothing makes me more remorseful than not sleeping when my mothers used to push me to. But, foolish me, I had to remain up so I didn’t miss anything. Only if I knew that a few years down the road, I’d want to sleep but wouldn’t be able to. That time has passed. The only things we have now are, are restless nights and a few lifestyle changes for better sleep.

Sleep problems are quite prevalent. A sleep disorder is defined as any ailment that interferes with sleep schedule and quality. According to a 2020 research, 41.0 percent of females and 42.3 percent of males have at least one sleep problem. What’s more concerning is that the prevalence of sleep deprivation and sleep disorders is rising by the day. All because of the new norm of overworking, not relaxing, and clinging to the screens.

You may be shocked to learn that sleep deprivation can result in death. Sleep-deprived rats generally die within a month or so. One of the most prevalent kinds of torture is sleep deprivation.

Why subject your innocent self to this misery? Even if sleep deprivation may not be the primary cause of your mortality, it could be a contributing factor to the condition that kills you. The key is that sleep should not be taken lightly, nor should it be interpreted as a sign of mere laziness.

It influences your general health and plays an important part in deciding your productivity throughout the day. So, if you’re thinking about skipping a night’s sleep to prepare for a presentation the next day, DON’T.

Now that we’ve established that sleep is critical to overall health, let’s look at some lifestyle modifications that can help you sleep better.

Tips For Better Sleep

Here are the most important and easy-to-follow lifestyle changes for better sleep.

1. Skimp On Caffeine

It’s not all healthy to chug cups of coffee at work to boost performance and at home to unwind. If coffee can keep you awake throughout the day, why not at night?

Caffeine, even in little doses, can increase attention, energy, and athletic performance. It stimulates or overactivates the nervous system if eaten late in the day. This may interfere with your body’s natural ability to rest at night.

Taking coffee up to 6 hours before bed severely impairs sleep quality and timing. Caffeine remains active in your body for about 6-8 hours, so limit your caffeine use after 3-4 p.m. Any consumption beyond that will have a negative impact on your excellent night’s sleep. If you’re a coffee junkie who needs a cup before night, stick to decaffeinated tea and herbal teas.

2. Stick To Consistent Timings

Your body is programmed to operate in a loop. The body’s circadian rhythm runs in a fixed loop that corresponds to dawn and sunset. Maintaining a regular sleep-wake cycle will help you sleep better in the long run. According to one research, those who have irregular sleeping habits, especially if they sleep late on weekends, have really poor sleep. Sleeping habits that are irregular might cause problems in the circadian rhythm and melatonin levels.

3. Eat Healthy

Waking up and going back to bed at regular times and keeping to the schedule will significantly enhance your sleep quality and quantity. Following a regular schedule might even eliminate the need for an alarm clock. Remember, this pattern should be followed even on weekends.

You are mistaken if you believe that what you eat solely affects your tummy. Your nutrition has a significant impact on your health, which in turn affects the quality of your sleep. It is not simply the sort of food you eat, but also the time and manner in which you eat.

Your dietary habits are also important. Eating too close to bedtime will keep you tossing and turning in your bed. If you become hungry at night, eat something light. A modest glass of milk or some crackers will do.

4. Exercise Early

This easy trick for improved sleep can solve all of your problems. The science is simple: exercise exhausts you, which causes you to sleep better. Is this, however, the sole scientific evidence for the link between sleep and exercise? If this is the case, why is it that exercising right before bed can have a negative impact on your sleep?

Aside from exhausting your body, exercise promotes awareness and chemicals such as adrenaline and epinephrine, which activate the body. Because of this, it is not recommended to exercise before going to bed.

Exercising early has several advantages. Exercise has been shown to be more beneficial than some prescription medications in some persons suffering from insomnia. According to the study, exercise lowered the time it took to fall asleep by 55%, total night awake by 30%, and anxiety by 15% while improving total sleep time by 18%. Exercise can almost halve the amount of time it takes you to sleep. It can also provide more 41 minutes of sleep. 

5. Avoid Using Phone Before Bed

You are mistaken if you bring your phone to bed in the hopes of falling asleep while watching your favorite show. The blue light emitted by your phone screen prevents your brain from producing melatonin. Melatonin is the hormone in charge of initiating sleep. It is advisable to turn off all electronic gadgets one hour before going to bed.


There is no doubt that enough sleep is critical to overall health. It is not simply the amount that is important. Quality is also important. An average adult requires 7-8 hours of sleep every day to maintain good health. If you aren’t getting enough sleep, it’s time to let go of whatever is keeping you awake, since nothing is more essential than you.

These easy sleep-improvement lifestyle modifications can work wonders for you. However, your lack of sleep might be a sign of a significant sleeping issue or another medical disease. For that you will need t consult the best psychologist in Lahore through