Are you always tossing and turning in your bed at night unable to fall asleep? If yes then we have a solution for you! Quality restful sleep can seem elusive due to a number of things such as work stress and illnesses. While you may not have control over these things, certain habits can facilitate good quality sleep.
Check out our sleeping tips to sleep better and wake up energised and rejuvenated.
Natural ways for good sleep:
Make it a habit to go to bed at the same time daily
Figure out a fixed time to go to bed and then stick to it. This will help you sleep better as your body will get used to the routine, and will ready itself for falling asleep. Varying bedtimes will send confusing signals, which is not conducive for restful sleep.
Similarly, wake up at the same time every day. This will reinforce the body’s sleep-wake cycle. If you go to bed at your usual time but still can’t fall asleep, then get up and take part in a relaxing activity such as reading or listening to soothing music. This will trigger drowsiness, a precursor to sleep.
Create a sleep-friendly environment
To sleep well, you need surroundings that are conducive to sleep. Ideally, the room you sleep in should be calm, dark and cool. Avoid staring at your phone’s screen before falling asleep as the blue light it emits can impair the production of sleep hormones.
You can use shades to darken the room. Earplugs are useful if you want to cut off unwanted sound. You can also keep light, soothing fragrances like rosemary in the room for a calming effect.
Keep a close eye on your food
Going to bed with a full stomach is never a good idea. Ideally, you should wait for 2-3 hours before going to bed after your last meal. This is because your digestion process will be inefficient if you sleep immediately after eating.You have to stay away from these things before bed to sleep better:
Here are the foods for good sleep:
- Chamomile tea
- Warm milk
- Fatty fish
Don’t nap during daytime
Daytime naps may sound like a good idea but they don’t do much when it comes to night-time sleep. Long daytime naps will make it very hard for you to sleep at night. If you must sleep during the daytime, limit it to 30 minutes.
Exercise is a must
An hour of physical exercise daily, does wonders to your sleep. The tiredness that seeps in your body will help you fall asleep instantly. Of course, it is advised to avoid strenuous activity right before bed. Simple exercises like jogging and playing a sport will suffice.
Don’t take your worries to bed
If your mind is running amok with thoughts, sleep simply won’t happen. You need to manage your mind and its contents well. For this purpose, there are tools like breath watching and alternate nostril breathing that can help. These techniques enhance awareness so that your thoughts don’t influence your sleep.
Use comfortable mattresses and pillows
If your bed isn’t comfortable then sleep will remain elusive. Air your mattress and pillows regularly. Ensure that they aren’t very soft but have the right degree of firmness to support you.
A good night’s sleep is essential for a healthy and refreshed mind and body. Chronic poor sleep can affect your health in many ways. So implement these sleeping tips in your daily life and enjoy deep, uninterrupted sleep.
For more information on sleeping habits and other wellness queries you can always talk to a doctor online on DocsApp.