Good sleep is the basis of good health and happiness of mind. Set the stage for a restful night, starting in the morning and continuing into the evening. According to research, about one- third of us pull ourselves out of bed in the morning because we do not get enough good quality sleep at night, meaning we are not as good as we can feel during the day.
Although there are factors that are not in your hands that hinder your sleep, you can adopt some habits that encourage better sleep. Start with these simple tips.
Avoid Alcohol and Caffeine
If you have a snack before bed, wine and chocolate should not be part of it. Chocolate contains caffeine, which is a drug. Surprisingly, alcohol has a similar effect. Most people think that drinking alcohol helps them to sleep better at night, but it’s a drug, and it disrupts sleep during the night.
Watch Your Sleep Environment
Keep your room environment cool, and make sure your bed is clean and comfortable. Remove unwanted external light or noise. Turn off the lights in your bedroom 2-3 hours before bedtime. This will signal your brain to produce melatonin, a hormone that induces sleep.
Less Daytime Nap
Prolonged naps may interfere with night sleep. If you choose to take a nap, limit yourself to 30 minutes and avoid doing so during the day. If you work at night, however, you may need to take a nap late in the day before work to help you meet your sleep debt.
Include physical activity in your routine
Regular physical activity can promote better sleep. Exercise enhances the effects of natural sleep hormones, such as melatonin. However, avoid being active near bedtime. It can also be helpful to spend time outside every day.
The plant helps you sleep better
There is a myth that sleeping with indoor plants in your bedroom is bad for you. Many plants release oxygen during the day and carbon dioxide at night. When you get a restful night’s sleep, you are more alert and focused during the day, have more energy, and your overall mood improves. These positive qualities begin with a restful night in bed. Medicinal plants such as lavender, chamomile also help you sleep better at night.
Eat right at night
Do not eat very heavy food at night. Eating heavy food at night overload your digestive system, which affects your sleep pattern and disturbs your sleep at night. Instead of milk and cheese, have a light evening snack of cereal.
Say no to worries
Worrying is your biggest enemy that disturbs your sleep. Make sure you don’t stress your mind and resolve your concerns before sleeping. You can just pen down what is on your mind and then set it aside for tomorrow. It may help you with stress management. Start with the basics, such as setting priorities, getting organized, and assigning tasks. Meditation helps a night in reducing anxiety and stress.
Power Down
The blue light from a smartphone, tablet, or digital clock on your bedside table can disturb your sleep. Make sure your TV, computer, and other blue-light sources are off for one hour before going to bed.
Follow the simple steps and have a good night’s sleep!