10 Tips to Get a Good Sleep

Our way of life evolves daily. Many of us sacrifice sleep to lead a successful life and in recent years, the bedroom has become the hub of various activities in our homes which disrupts one’s sleep. Inadequate sleep can interfere with hormone regulation, cause stress and result in significant weight gain. Recent research suggests that insufficient sleep is the major cause of obesity.

We think sleep is just downtime, but the brain prepares us to learn, remember, and create new things while sleeping. During sleep, the body's repair process is active. A good night's sleep brings us joy and health. A typical adult needs 7 to 8 hours of sleep in a day. 

Healthy sleep involves

• Not waking up often
• Following the same sleeping cycle every day
• Feeling refreshed when you wake up

Everyone should understand and become aware of the seriousness of sleep deprivation. Though some people are aware and want to have a healthy sleep pattern, it becomes difficult due to the ever-increasing chores and work and family related activities.

These 10 simple tips can help you in overcoming your lack of sleep:

 

Regular sleep pattern

 

Adults should get at-least 7 hours of continuous sleep in a day and Even on days when you break your routine, try to go to bed and wake up at the same time each day. This consistency will ensure that our body effectively registers the sleep-wake cycle. You can set alarm for the same wake-up time each day. You can also use technology such as health and wellness applications that help you in monitoring your sleep cycle.

 

Avoid sleep distractions

 

Minimize your screen time (phones, laptop & tablets) at least an hour before bedtime. It is essential to keep social media, notifications, and news out of our minds since they frequently fuel the thoughts that race through our heads.

 

Food for sleep

 
Eating healthy foods improves sleep. Hot milk and chamomile tea before bedtime can improve the sleeping quality. Caffeine and alcohol consumption should be avoided before bedtime which affects your sleep by keeping you awake.

 

Bedtime routine

 

The bedtime routine helps our brain to recognize sleep time. Bedtime routine includes wearing comfortable pyjamas, brushing teeth before bed, reading, and doing skincare routines.

 

Listen to calm and soothing music

 

Music can be good for sleep, like ambient sound and pink noise. Pink nose-like waves help us to fall asleep faster. It distracts from our worries and calms the mind and soul.

 

Practice meditation

 

Closing our eyes for meditation helps us to focus on our thoughts and feelings, and we learn to control our thoughts and emotions which helps to improve sleep.

 

We can eliminate physical and emotional stress by relaxing techniques like deep breathing exercises and it improves sleep quality with a daily yoga routine.

 

Journal / Notes

 

Writing in a journal may be calming for individuals and doing it before bed allows them to manage their thoughts and feelings. Researchers have found that making a to-do list of things to accomplish in the next several days before bed assists them in falling asleep more quickly.

 

Comfortable sleeping environment

 

Creating a comfortable sleeping space enhances the quality of sleep. Turn off the lights, use blackout curtains to block the light from outside, make the bedroom as dark as possible and maintain a room's temperature between 16 and 18 degrees Celsius to set a comfortable environment. 

Investing in comfortable bedding, pillows, and mattresses promotes deeper and faster sleep.

 

Aromatherapy for better sleep

 

Using fragrant plants like lavender and geranium can also contribute to the creation of a relaxing atmosphere. Inhaling lavender oil can help you to stimulate sleep.

 

Avoid extended naps

 

Regular or extended naps during the day will keep us awake at night. Therefore, avoid taking an extended naps in the evenings.

These tips may benefit some people, but not all sleep disorders are the same. It varies from person to person. If these suggestions do not work, there is no shame in seeking professional assistance. So, please seek the advice of a specialist and follow their recommendations to get back on track.