Sleep is our most important daily activity. Good sleep can be beneficial for recovering illness, sickness, injury, and stress.

But there are many instances where people are not able to sleep properly (also called sleep apnea) because of injuries.  One such example is spinal cord injury. Due to this, sleep breaks multiple times during the night.  The other scenario which is common for people having brain injuries.

An effort for building good sleeping habits is a powerful way to improve your healing process and improve your general well-being. Here are five ways you can improve your sleep habits:

1) Sleep early and wake up on time.

Good sleep means a good day. Normally people are having habits of sleeping late. Due to this the sleep cycle is not completed. So, it is advisable that you should sleep early and wake up on time. There is also a famous saying – “Early to bed and early to rise makes a person healthy, wealthy and wise”. 

Studies have shown that an average of 7-8 hours of sleep is required for a person to stay healthy.  In the corporate world, we are going through a lot of stress. So, sound sleep is not only a luxury but also a necessity.

These are the benefits of sound sleep

  1. Easy to wake up early.
  2. Improved alertness.
  3. Sharp focus and good memory.
  4. Prevent illness.
  5. Lower risk of obesity.
  6. Less morning sleep inertia.

2) Limit daytime napping. A power nap of 20-30 minutes can be helpful to refresh your day and energy. Longer naps can make it harder to fall asleep at night on time. Limiting daytime naps helps you to sleep on time at night and you will have a sound sleep.


Here are the benefits of power napping:

  1. It refreshes your mind.
  2. It provides energy throughout the day..
  3. You will not feel sleepy.
  4. Brighter mood.

3) Eat your last meal before 2 hours of bedtime. A full stomach at bedtime can make it hard for your body to sleep. Also, eating on time will help you to digest your food. So, if you can’t sleep on-time, you should eat on-time. Also, alcohol and caffeine should be avoided before going to bedtime.

These are the benefits of timely-eating

1 On-time sleep.
2 Good- digestion system
3 No-body fat accumulation

4) Exercise. Daily exercise can help deepen your sleep. Being physically active requires you to spend a good amount of energy and because of that, you feel tired by the end of the day. 

It is advisable to plan the workout during the daytime or early evening for the best outcomes.

Here are the benefits of exercise:

  • Easier to fall asleep 
  • Better immune system
  • Helps in weight-lose

5) Prepare your environment for sleep. A dark, quiet, cool (60-65 degrees) room with comfortable bedding and pillows can help create an inviting environment for sleeping. Try to avoid watching TV and screens in the bedroom.

Benefits of a good environment at sleep time::

1. Easier to fall asleep

2. Less irritation

3. Good mood

If you are having difficulty sleeping, reach out to your doctor or trusted healthcare.

In case of any queries, please feel free to contact us.