Childhood is considered the best time of our lives as we could sleep and play for as long as we wished to. But in the modern-day, where competition has increased to a level where people are always in a rat race, sleeping has been reduced drastically. People nowadays have to work even at night. And this is not only affecting the sleeping routine but also the health. To ensure a good night’s sleep and, to start your day in a refreshed mood, a few steps have to follow. Along with it, you will regain the energy you lost after a tiresome day.
The steps to be followed are:
Try Not To Sleep During The Daytime
To bring the tiredness which attracts a deep sleep, you need to be working during the day. The sunlight that you receive as you work also helps in good sleep. The work may be – exercising, jogging, or going out daily to buy goods and groceries. These help you to get healthy morning air that refreshes your body.
Maintain Your Sleeping Schedule
The doctors say that – having a good sleep for about 6 to 8 hours is necessary for your body to function properly. If you get disturbed during your sleep, then you will wake up late in the morning. It is not good for your health. Also, it is necessary to maintain the time you go to sleep each night. Because of this, you can wake up at the exact time every day.
When your body is calling for a good sleep, and you can’t keep your eyes open and don’t drink coffee or watch movies late at night. This disrupts your sleep. And you may not be able to sleep for the rest of the night. Just lie down and let your body relax and sleep. This doesn’t change your body’s Circadian rhythm.
If Your Body Requires A Small Sap, Then Take It
Small naps are also called power naps as they help your body make up for the energy deficit you are experiencing. It is required by your body- after an exhausting day of work. Sometimes you may nap for only 30min or less, but it is best for your body when it requires it. It also increases the alertness of your body. It is mainly during the daytime when you can’t stay awake at all as your body needs rest. But try to avoid sleeping for long as you may not be able to sleep at night after this.
Let Your Body Rest Totally At Night
When it’s bedtime and you keep on watching films or playing games, then it affects your sleep. Even the blue light emitted by them is bad for your health and eyesight. At night your brain tries to shut itself from working hard and makes your body relax, which helps in metabolism. You may suffer from insomnia and other associated diseases.
So it is better to keep all the electronic devices away from your bedroom before sleep. It is preferable to have a warm water bath and listen to soft music or read a book before sleeping. Try to calm your body and switch off the harsh lights in your bedroom. You may meditate for a while before sleeping. It maintains the level of melatonin in your body and induces good sleep.
Bedroom Should Be Such That It Attracts Sleep
Your bedroom should feel like heaven. Its colors and atmosphere should be such that it attracts good sleep. Choosing calm and soft colors, using soft-toned night lights to calm your eyes before sleep is a good option. Along with these, good and soft bedding that suits you can ensure a good night’s sleep. Soft, comfortable mattresses, pillows, and duvets can help in maintaining your body temperature. Buying and using duvets that can cover your body perfectly and hug you in the perfect places, can help you sleep better at night.
Your bedroom should block the incoming traffic lights, block the noises so that you can sleep better. Also, it should maintain a temperature around 18 degrees and you can warm up using heating water bags, fuzzy socks. You can use sleep masks, blinds that block the lights, and use earplugs to keep away unwanted noises.
Maintain A Good Diet And Time Of Eating
Maintaining a diet doesn’t mean you have to restrict your diet. It means to choose healthy options above fast foods for good health. Heavy meals during the day and light meals during the night are best for your health. Drinking late-night coffee or after lunch is not suitable for good health and body function. It even affects your sleep. Along with this, avoid drinking alcohol as it prevents you from sleeping well at night.
Along with a good and healthy meal, the time that you eat – also matters. If you eat late at night or keep a long fasting time after waking up disturbs the normal functioning of your body and sleep. You have to eat regularly at a certain hour of the day. Also, eating dinner 3 hours before sleep is best for your health.
When Your Body Needs Rest, Then Don’t Try To Be Awake
Working even at night or simply wasting time on movies or games can disrupt your body’s sleeping schedule. When your eyes are shutting down, and your body is not able to keep you awake then please not stress yourself. Relax and go to sleep. Have a bath, rub essential oils on your feet. These will improve your sleep and will prevent disruption of your sleep at night.
Whether it’s a swamped work schedule, a tight budget, or an unfinished task, any worries or stress you have can dramatically affect your ability to fall asleep and sleep well. Remember, stress is a stimulus that activates the body’s fight-or-flight hormones. Your adrenaline surges. Your heart rate and blood pressure also increase, preventing you from sleeping.
Before going to bed, try to resolve all problems and concerns you have. Stay organized and set priorities. If something’s still bothering you, you can simply jot everything on your mind in a journal and set them aside for tomorrow.
Stress management techniques like breathing exercises, doing yoga, taking a warm bath, using aromatherapy, and listening to soothing music can also help curb your worries before bedtime and clear your mind for a good night’s sleep.
Regular physical activity is beneficial not only for your general health but can also do wonders in helping you get better sleep. Exercise improves the effects of the body’s natural sleep hormones like melatonin.
Just be careful with the timing of your exercises. Avoid doing them less than two hours before your bedtime, as it can rather be stimulating. Walking, jogging, cycling, swimming, and other exercises that expose you to bright daylight can significantly help your body’s natural circadian rhythm.
Occasional sleepless nights happen to everyone. However, if you’re having trouble falling asleep most of the time and it’s accompanied by symptoms like severe snoring, burning pain in the throat, chest, and stomach, restlessness, and the urge to move your legs, consult your healthcare provider right away. Your doctor can identify, evaluate, and treat any underlying issues to help you get the great night’s sleep you deserve.
Working hard in the morning and sleeping well at night works best for your body. It keeps you healthy, refreshes your mind, and increases concentration on your day-to-day work. So it is better to reduce the time you watch movies on TV or laptops or even mobile. These affect sleep and eyesight. Make yourself busy with work during the day and sleep well at night. And using the above steps will surely improve your sleep.