Are you tired of feeling tired? Let’s face it: Without any doubt, quality sleep is the invisible commodity that makes life colorful and bright.
Habits for a Better SLEEP
- Our body is accustomed to a specific routine that must be followed at all times. Have fixed hours of sleep and wake up though on weekends also. This helps to maintain and/or synchronize bodily rhythms, which, in turn, facilitate the processes of falling asleep and waking up.
- Make a bedtime routine
Let your body know that you are done with the day’s work and it is time to relax. Instead, consider gentle movements such as stretching, reading, or doing a mindfulness exercise. No TV, computer or phone at least one hour before bedtime because the blue light can interfere with your melatonin production.
Optimize Your Sleep Environment Make your bedroom a sleep sanctuary:
- Temperature (The optimal is within the range of 60-67°F).
- Employ blackout curtains or wear an eye mask.
- Ensure you buy high quality and comfortable mattress and pillows.
- Dealing with disturbances; use white noise to cover other interferences
Mind Your Daytime Habits What you do during the day affects your night:
- Avoid caffeine intake before you sleep.
- Avoid screens and digital devices.
- Should exercise often but not in the evening before going to bed.
- Take your time under the sun in the morning so that you will be able to synchronize your body clock.
Also,
- Your thoughts can make you race and this will make you chop sleep. Another suggestion is to write down your thoughts and concerns to free your mind before sleep. Take a few minutes to breathe deeply or try a few levels of relaxation before you begin.
- It is advisable to take less food distances towards the night hours. If you are feeling hungry, then grab a small portion of some food that can help in promoting sleep such as magnesium or tryptophan foods
- Can use a sleep tracking app or a device to determine one’s sleeping habits. It can be especially useful in making modifications in your schedule based on this data.
It is not easy to alter a lifetime of sleep pattern. Try to sustain this new routine for at least a few weeks to witness the changes clearly.
Do not forget that getting quality sleep is not a luxuries – it is an essential need. Good sleep simply makes you smarter, livelier, happier and more productive throughout the day. Sleeping well allows for waking up and having even better days!
Here with a message to turn your nights into something out of a dream? It can commence from tonight and find a brighter new day in the morning.
