Sleep is the best meditation
– Dalai Lama
Sleeping well has positive effects on the mind and body. After a good night’s sleep, people feel fresh, their performance improves, and their mind becomes more creative. On the contrary, poor sleep has a negative impact on health and keep our body at risk of several diseases. And we spend endless nights turning and tossing in bed, struggling to get the sleep our mind and body needs.
The poor sleeping habit or disturbance in the natural sleep pattern can be due to various reasons- stress, anxiety, or certain medication. But like every problem, there are solutions for this problem as well.
Here are some simple yet effective steps which you can practice every day for a better night sleep:
Proper Sleep Schedule
Maintain the same bedtime and wake up time. Yes, even on weekends! It will help regulate your body’s clock and let you fall asleep quickly and stay asleep.
Work Out Regularly
Working out regularly helps you sleep better and make you feel less sleepy during the day. Light exercise during the day or three to four hours before bedtime can improve your sleep quality.
Eat Right at Night
Never go to bed hungry or full stomach. Don’t eat late in the evening. Avoid heavy or rich food a couple of hours before bedtime. Say no to spicy or fried food at night as it can cause heartburn and indigestion problems.
Cut Down Caffeine Intake
Coffee first thing in the morning is perfect to awaken your senses. But you must avoid food and drinks that contain caffeine in the afternoon or in the evening. It can cause sleep problems even after 10-12 hours of consumption.
Avoid Drinking & Smoking In the Evening
The invigorating effects of booze and nicotine take hours to wear off that can interfere with your sleep cycle. Alcohol is also known to alter the production of nighttime melatonin that plays an important role in the body’s circadian rhythm. Avoid drinking lots of fluids in the evening or night as that may result in frequent bathroom trips and disrupt your sleep in the night.
Lower the Lights in Bedroom
Melatonin is a naturally occurring hormone in the human body that regulates the sleep-wake cycle. The brain secretes more melatonin when it’s dark and makes you sleepy. Turn off any bright lights in the bedroom before heading to bed. Make sure the room is dark when it’s time to sleep.
Use Ear Plugs to Shut Out The Noise
The noise of nearby traffic or loud barking dog can interfere with your sleep. If someone is a light sleeper and wakes up easily when there is any noise, then using earplugs is the best option to shut out any unwanted noise and sleep peacefully.
Clear Your Head
Stress, anxiety, and anger can sometimes make it difficult to sleep well at night. So, it is important to clear your head and stop worrying about things before you go to bed. You can take a warm bath, meditate, read, or listen to calm music before you go to sleep. It will calm your mind and prepare it to sleep.
Use Comfortable Pillows & Mattresses
The comfortable bedding is really important for a good night’s sleep. Using good-quality mattresses and pillows is like an invitation to sound sleep. They provide good support to your back and neck that make you fall asleep easily. And you wake up without sore back and neck aches.
Set the Bedroom Temperature
Trying to sleep peacefully when bedroom temperature is too hot or too cold is a huge challenge. It affects your sleep pattern more than the noise disturbance. Around 20-23 degree Celsius is considered a comfortable room temperature for most people that promotes a healthy sleep cycle.
You should incorporate the tips mentioned above for a healthy sleeping pattern.