Unable to sleep properly? Try these easy tips

Good sleep is really important for overall health, mood, body functions and physical well-being. However, many people struggle to get good sleep due to stress, lifestyle factors, or medical conditions. There are several techniques that can help an individual fall asleep faster and get a sound sleep. Here are some of the techniques and tips to get better sleep:

Have a sleep schedule

Try to get into a sleep-wake cycle. This will align your body’s internal clock (circadian rhythm), making it easier to fall asleep and wake up naturally. Try to go to bed and wake up at the same time every day. Consistently doing it will reinforce your body’s sleep patterns.

Relaxing bedtime routine

Engaging in calming routines before bed signals your body that it’s time to wind down. Try to get into a pre-sleep routine, such as reading a book, taking a warm bath, or practicing meditation. Avoid stimulating activities, such as intense exercise or watching TV before sleeping.

Limit exposure to blue light

Blue light from mobile or television screens inhibits melatonin production. This hormone regulates sleep. Avoid screen time at least an hour before bedtime. Use blue light filters on your devices if you must use them in the evening to have a sound sleep and protect eyes.

Improve your sleep space

To have a better sleep, one must sleep comfortably. A comfortable and quiet sleeping environment promotes deeper, uninterrupted sleep. To get a good sleep, keep your bedroom cool, dark, and quiet, and invest in a comfortable mattress and pillows.

Avoid stimulants and heavy meals

Caffeine and nicotine are stimulants that can interfere with sleep majorly. At the same time heavy meals can cause discomfort. It would be better if you avoid caffeine and nicotine for at least 4-6 hours before bedtime. Try to eat dinner at least 2-3 hours before sleeping and opt for light snacks if needed. This will enhance your sleep quality.

Practice relaxation techniques

Several techniques like deep breathing, progressive muscle relaxation, and guided imagery can help you relax your body and calm your mind. In order to have a good night sleep, spend 10-15 minutes practicing relaxation techniques before bed.

Limit naps

Napping a lot of times in a day can disrupt your nighttime sleep. Better limit naps to 20-30 minutes and only nap early in the afternoon if needed. This can improve your sleep at night significantly.

Regulate your exposure to nature

Exposure to nature during the day time helps regulate your circadian rhythm. It would be better if you spend more time outside during daylight hours. The best time to do it is morning. It can help improve sleep patterns.

Limit alcohol consumption

Alcohol can disrupt your sleep drastically. Avoid alcohol close to bedtime and limit your overall alcohol intake in order to get a sound sleep. Avoiding alcohol can help reduce your risk of sleep apnea and other sleep disorders.

Also Read: Has Covid Come Back, Panic Is Spreading In An Asian Country!

 
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