What you do in the first few hours after you wake up sets the tone for the day. And, what you do before sleeping at night will reflect the following day. This cycle might sound tricky for some, but your night sleep impacts your mental state. You might find yourself tossing and turning in the bed, scrolling your phone, or binge-watching your favorite series if you’re not feeling sleepy yet. With so many thoughts rushing in your mind, we often find it difficult to calm our mind at night. When you have no proper sleeping schedule, your body will start losing its ability to fight illness, and your risk of acquiring disease increases. Also, sleep depends on what you did the whole day. Here are few sleep tips to sleep better at night and shine like the sun the following day.
Sleep tips to sleep better at night:
- Go to bed on time: This might sound easy, but adhering to the sleep schedule is sometimes challenging for many. And, most people don’t prioritize their sleep. But, you can train yourself to go to bed and wake up at the same time every day. This practice will make sure that you get enough rest before you start your following day. It is advisable to go to sleep at the same time every day. And, you will start feeling sleepy around the same time every day as your body clock with adjust accordingly and reduce your chances of insomnia. It will also help you get a good night’s sleep, thus improving your following day. And, now, the rest of the tips here will help you build this habit.
- Digital Detox: It is advisable to have a digital detox at least 1 hour before sleeping. You can try different things to calm your mind before you sleep. Avoid checking emails, messages, social media, etc., just before going to bed. Or else, designate a particular time for those checks and avoid doing it before you sleep or after you wake up. Also, the blue that the electronic devices emit interrupts your natural circadian rhythm as it is also by outside things like light and dark. So, avoid binge-watching, chatting, etc., one to two hours before you sleep. All those emails, messages, notifications, series, etc., will also be there the following day.
- Watch your diet: Sleep or digest; your body won’t do that well together. So, if you want to indulge in a special dinner, do it early or else go for a light meal. Several foods promote sleep, like almonds, chamomile tea, kiwi, walnuts, white rice, warm milk, etc. So, you can have them after dinner to improve sleep.
- Be careful about your liquid intake: No one wants to spend their night rushing to the washroom every few minutes. And, this can disturb your sleep too. Also, limit alcohol and caffeine as the caffeine found in coffee, tea, chocolate, etc., can cause insomnia. At the same time, alcohol can cause a loss of REM sleep. So, be careful about their intake and avoid having them just before going to sleep.
- Sleep ritual: Sleep rituals can trick your brain into thinking that the time for sleep has reached. You can practice rituals like reading a book, journaling, listening to soft music, a glass of warm milk, etc., before bedtime. These rituals are effective and can quickly signal your brain that it is the time for sleep.
- Set your bedroom space: Create an ideal sleep-inducing environment. It is challenging for many to sleep in bright lights or with lots of noise all around. The best sleeping environment is cool, dark, and quiet. A comfortable bed and pillow are also essential, so don’t hesitate to invest in them.
- Meditate: A relaxed, calm mind can help you sleep well. So, if your find yourself struggling to sleep and lots of things running in mind, meditation can be a good option. Meditation is good for your physical and mental health. Spend few minutes doing meditation and recharge yourself. After all that hustle and bustle throughout the day, meditation can help you calm your mind and body. Start doing it for 5 to 10 minutes, and you can gradually increase.
- Journaling: It can be a part of your pre-bed routine as it is one of the best ways to reduce bedtime worry and stress. Set aside some 10 to 15 minutes and write down your experiences, how you felt, etc. Manifest a wonderful day for tomorrow, express gratitude, and go to sleep. Your mind will be much more calm and relaxed after that. And, will help you sleep well.
- Spend time with family: If you’re staying with your loved ones, spend some quality time with them. Share your feelings, talk to them, and make it a no-phone zone area. This practice can help you relax your mind.
- Reduce long daytime naps: Short power naps are helpful and can even help you boost productivity. But, when it comes to long daytime naps, they may impair your sleep quality at night. However, it depends more on an individual, and it’s wrong to generalize it. But, if you find yourself struggling to sleep at night and you’re also taking long daytime naps, you can consider it as one of the reasons.
- Exercise: Exercise is one of the best tried and tested techniques for sleep and health. It can reduce your time to fall asleep. So, aerobic physical activity can improve your sleep quality, mood, and quality of life in adults with chronic insomnia.
- Try yoga to treat sleep apnea: Sleep apnea is a sleep disorder where your breathing repeatedly stops and starts. If you snore loudly but still feel tired even after getting a good night’s sleep, then you might have sleep apnea. So, yoga can help you get better sleep at night by improving respiratory strength and oxygen flow, as sleep apnea is related to decreased oxygen saturation in your blood.
All the tips he can help you improve your sleep quality. Choose whatever suits you the best because their effectiveness depends on an individual and their sleep. A night of good sleep can improve your productivity the next day. Also, check out some tips to start your day right.