“Early to bed and early to rise make a man healthy, wealthy, and wise.”
Remember it?
Yes, we all learned it in childhood, but as we grew up, we failed to analyze the importance of this phrase. We never realize that nighttime is meant to get rest to prepare for tomorrow’s hurdles. We just follow the society trend of staying awake late at night and waking up late, ruining everything, whether it is physical or mental health.
Sleep is a phase where your body relaxes, but you know that along with sleep time, its quality also matters. Laying down on your bed all day but still feeling tired means you are not getting quality sleep.
Having a peaceful 8-hour sleep is an underrated blessing. Many people in this world are subjected to medicine daily to get their artificial sleep. So redeem your chance and get some simple yet effective methods to improve your sleep quality.
- Establish A Consistent Sleep Schedule:
All of us have a natural, in-built clock within us that reminds us when to sleep and when to wake up. Use it wisely when setting up your sleep schedule, and then stick to it even on weekends. It will automatically regulate your body to follow the routine.
Maybe you found it hard for 15 days, but continuous efforts will slowly engross this routine in your lifestyle.
- Create A Relaxing Bedtime Routine:
Have you heard about the pre-sleeping ritual?
Like in a normal routine, some people like to take a warm bath before bed or read books, and some even perform gentle stretches or bedtime yoga to calm their mind before bed. Well, all these activities signal your body that it’s time to wind down.
- Optimize Your Sleep Environment:
Design your bedroom according to your needs, not because of aesthetic preferences. If you like no light during bedtime, use black curtains to prevent external light, but it is also preferable to have some calm, soothing, and low-intensity lights working while you are resting. Choose your mattress and pillows wisely. Always aim for a cool, cozy, and quiet sleeping environment to have a peaceful night and a cheerful morning.
- Limit Screen Time Before Bed:
Never add your electronics to your pre-bedtime routine. The blue light emitted from electronics interferes with melatonin production (a sleep-inducing hormone) and affects your ability to fall asleep. Thus, make sure to turn off your tablets, mobile devices, and laptops at least one hour before bedtime.
- Watch Your Diet:
Do you also feel nauseous when you are trying to doze off?
If yes, then all thanks to your great meal timings.
Sometimes the main hindrance to our sleeping routine is our diet. Especially people with 9 to 5 jobs do not have a set eating routine, and they do not really mind what they eat before going to bed, but sadly, it’s not the case every food or drink affects your sleep. Thus, remember to have your dinner 3 hours prior to sleep and avoid caffeine uptake as well.
- Stay Active During The Day:
You can’t expect a good night’s sleep while snoozing the whole day. Our body only needs rest when it is tired, so even if you are free, engage yourself in some healthy activities, like 30 minutes of physical exercise in the morning or evening, or both. Also, try to limit naps in the day. Short naps can be refreshing, but simultaneously, long naps can ruin your nighttime sleep, so choose wisely.
- Manage Stress:
Mental exhaustion and anxiety are the leading causes of insomnia around the world. Keeping yourself busy or exhausted are two different terms. Your busy schedule should never drain your whole energy at the end of the day; it will destroy your mental health.
Sleep time directly coordinates with the mind; if your mind feels relaxed and stress-free, then only your body will start relaxing; otherwise, you will sleep but still feel tired the next day. To manage your stress, you can choose meditation or breathing exercises to ease your mind before bedtime.
Conclusion
Those points may sound simple to some readers, but they are hard to implement. You will notice a drastic change in your sleep quality after following these simple tips and tricks. Every problem has a solution; just set your foot on the right path and continue on it until you reach your destination. After applying all the above techniques, if you still have difficulty sleeping, never hesitate to consult a medical professional. Your nighttime determines how your next day will go, so be mindful and make insightful decisions regarding it.
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