Who doesn’t want to sleep well? I do. And this is also scientifically proven that people should take quality sleep of minimum 7 to 8 hours daily in order to be healthy and energetic. Also, your body works so hard for the entire day, it deserves relaxation too.
Nowadays, I am struggling with my sleep cycle, however earlier than lockdown, I was perfect in this. I used to automatically sleep around 11 and wake up at 7. That means a complete 8 hours sleep. And that was continuing since my childhood.
But due to some restless night sleep since lockdown, I was searching for some tips online. This was the time when I came to know that during lockdown most of the people from all over the world was facing this issue. Maybe because of the long screen time. So I thought I should share tips which I found helpful to you all.
1. Be Consistent on Your Sleep Schedule
The sleep cycle cannot be changed in a day or two. But you should fix a schedule for it. Just like our parents used to do during our childhood. They always tell us ”It’s 10 O’Clock, go to bed. You’re already late and you need to get up early for school.” So it’s simple as that. You need to tell your mind that I should sleep early and wake up early. With practice and time, this all will become part of your routine.
2. Switch Off the Lights
I don’t know whether you’re aware of the hormone ’Melatonin’. If not, let me explain to you. it’s a hormone released by our brain in darkness and is responsible for driving us into sleep. Yes! The more exposure of light you’ll get, the fewer chances of you to sleep. I am not advising that you start switching off night lamps but always keep lights of the bedroom as dim as possible.
That’s the reason, you should also avoid using gadgets at least 2 hours before going to bed, as I advised you in my previous post about the night self-care routine.
3. Avoid Exercising Late Night
I know many of you are out of time but the nice time to workout is morning or afternoon. However, you must maintain a viable gap between having a meal and exercise.
Exercise is one of the factors contributing to good night sleep. However, doing it close to your bedtime means improving blood circulation to your brain, means active brain, means your brain says ”I don’t want to sleep, I am not feeling tired. Give me some work.” So better try to fix your exercise schedule in between morning to afternoon.
4. Keep Your Mind Clear
Do you think a lot when you lie down on the bed? Many people carry all of their whole day’s tensions before sleeping. Here my query is while you had been capable of cope up with such mattersfor the whole day, then what’s the motive of taking it to the bed?
Therefore, calmness is also important before sleep and that’s why there are meditations for sleep as well. Also, no brainstorming.
5. Keep Your Room Cool and Quiet
”Many sleep experts say that a cool room, somewhere around 65 degrees (Fahrenheit), makes for the best sleep, and research backs this notion.” is what SleepFoundation.org say. Your body fell asleep easily when it gets cooler and quieter atmosphere. Try to make changes to your sleeping room accordingly.
This was all about giving you a good night sleep. If you have any other tips or you think I left something, please let me know.
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