The important role that a good sleep plays for a healthy mind and body is known to all of us. Apart from giving us the required physical and mental relaxation and rejuvenation, sleeping is also very essential to keep our bodies healthy and diseases at bay. A healthy adult requires 7-8 hours of sleep every night, but a lot of people have reported sleeping a lot less than this requirement. We need to understand that sleep deprivation can harm our body and its functioning, can affect our levels of alertness and even memory. This deprivation of sleep can be because of circumstances a person is facing or can also be a symptom of any underlying disease. Many of us might not be able to sleep well or keep tossing and turning to get our goodnight’s sleep even after knowing how crucial it is. While for the other few, well they are lucky to be able to doze off just when they hit their beds. If you are one among the former, try out a few of these tips for a night of better sleep. Also, do not forget that if your sleeping pattern has become a struggle or if you are facing chronic insomnia then it might be time to get checked by a health professional.
—>SLEEP ENVIRONMENT – It is quite important to take care of the environment of your bedroom where you sleep. You will not be able to sleep properly with harsh lights or an unclean bed. Things to take care of here would be to keep your bed clean and hygienic so that you feel comfortable and invited to get that sleep. Refrain from eating on your bed. Adjust the light of your room to have a dim night lamp that is conducive to your sleep. Set the ambience of the room in accordance, maybe play slow relaxing music and light some scented candles to amp up the game. Also, stay away from your devices at least 30 mins before sleeping. These small changes will go a long way and will for sure make you want to sleep.
—>SLEEP SCHEDULE – Do not let your sleep schedule get haywire. Practice a similar sleeping time pattern regularly, preferably early to bed and early to rise. This makes your body get adjusted to the timings and you will start feeling sleepy at the same time every day.
—> MANAGE WHAT YOU EAT AND DRINK – It is important to manage what you eat and drink before you are planning to go to sleep. It is advised to have finished your last meal at least 3 hours before your sleeping time. With that, have control over the beverages you consume and avoid caffeinated drinks like tea and coffee before sleeping. If you are habituated and do want to drink something before sleeping, try having a glass of warm milk as it has shown to help in getting a sound sleep.
—> EXERCISE – Having an exercise routine is essential for all the good reasons, including sleep. Exercising improves sleep quality and also is shown to reduce the time taken by us to fall asleep. Research has indicated that moderate aerobic exercises are quite effective for relieving insomnia.
—> CONTROL LEVELS OF STRESS AND WORRY – We all might have days where we are on our bed, but our eyes are wide awake as our mind is rigorously thinking about the big problem we might have been facing, causing worry or stress. This can be temporary at times as per our circumstances but long stances of stress and anxiety can cause long-term damage to our sleep quality and sleep duration. If you are facing issues in your sleep because of stress then do try mediation and take deep breaths to relax your mind first. You can also divert your thoughts and attention from the problem by journaling or listening to some music. These small tricks can help you feel better and less stressed temporarily and maybe help you get some good sleep.