By Neeti Kaur Rank

Everyone should place high importance on getting a decent night’s sleep after a long and taxing day. But a lot of us view sleep more as a luxury than a necessity. It’s simple to underestimate the value of sleep, yet doing so can have negative effects on our productivity, digestion, and general health. Short-term sleep deprivation can also negatively impact our capacity to function properly at work the following day. And if you let this madness go on long enough, you will notice it taking a toll on your overall physical and mental health over time.

Want to fix your sleeping habits and get ahead of the problem? Here are 5 ways to maximise your sleep and get some much needed shut eye.

1. Say no to screens

Experts advise against engaging in stimulating activities like watching television or consuming media in the hours before bedtime. We all know what this means—no doom scrolling on Instagram in the wee hours of the night! All electronic devices emit blue rays, which are known to interfere with melatonin production and impair the quality of our sleep.

2. Try out hot water therapy

Consider taking a night-time hot water bath to slightly raise your body temperature. Hot water baths can speed up the onset of sleep, especially 1-3 hours before going to bed. A warm bath relaxes you by lowering the body temperature afterwards. And of course, it feels great to climb under the sheets after a rejuvenating bath.

3. Squeeze in some downtime

It’s advisable to partake in soothing activities like reading or listening to relaxing music. The key here is to choose something that lets you switch off—so a calming sleep podcast would work much better than a news reading. It has been demonstrated that listening to classical music reduces stress and blood pressure. Also, it will help you unwind and improve your mood.

4. Dim the lighting

A brightly lit room serves many purposes, but allowing you to drift off to sleep is not one of them. To fall asleep more quickly, try dimming the lights in your room. You can also try wearing an eye patch to block out any and all light, in case you prefer pitch darkness while sleeping.

5. Find your ideal temperature

In order to feel completely relaxed, adjusting to your ideal temperature is extremely important. This could mean different things for different people—pumping up the air conditioner, opening the windows for ventilation, sleeping with a hoodie or socks, or adding another cover to the bedding.