HOW TO SLEEP IN A BETTER WAY

Sleeping directly affects your mental and physical health. Fall short can take a toll on your daytime energy, productivity, emotional balance, and even your weight. Yet, many of us struggle to get the sleep we need. Getting a good night’s sleep may seem like an impossible goal for us when you are awake till 2 a.m., but you have much more control over the quality of sleep than you probably realize. The cure for your sleeping difficulties can often be found in your daily routines. But by following certain tips, you can improve your quality of sleep which can bring remarkable changes in your lifestyle and health.

TIP NO 1: KEEP IN SYNC WITH YOUR BODY’S NATURAL WAKE-CYCLE – Getting in sync with your natural wake cycle or Circadian rhythm is one of the most important strategies for sleeping better. If you keep a regular sleep-wake schedule, you will feel more energized and refreshed than if you take more hours of sleep at different times, even if you alter your sleep schedule by an hour or two. Try to go to sleep at the same time and wake up at the same. This helps set your body’s internal clock and optimize the quality of sleep. Choose a bedtime when you normally feel tired so that you don’t toss and turn. If you need an alarm clock for waking up at your scheduled time, you need to set a bedtime earlier. After waking up, the first thing you need to do is to eat a healthy breakfast. Eating a balanced diet can help sync up your biological clock by letting your body know that it’s time to wake up and get going. Skipping breakfast can lower your blood sugar levels and lead to fatigue and stress, disrupting your sleep.

TIP NO 2: EXERCISE DURING THE DAY- People who exercise regularly sleep better at night and feel less sleepy in the daytime. Regular exercise helps to reduce symptoms of insomnia and sleep apnea and increases the time you spend in deep and restorative stages of sleep. The more vigorously you exercise, the more benefits you receive. But light exercises such as: walking for 10 mins also help in improving the quality of sleep. It can take several months of regular activity before you experience sleep-promoting benefits. So be patient in building an exercise habit that sticks. Exercise speeds up your metabolism, elevates body temperature, and stimulates hormones such as cortisol. This isn’t a problem. If you are exercising in the morning or evening, you mustn’t exercise before bedtime. It can probably interfere with your sleeping routine. Try to finish vigorous or moderate exercises at least three hours before bedtime. If you are still facing sleeping difficulties, move your workout routine earlier. Relaxing, low-impact exercises like yoga in the evening can help in promoting sleep.

TIP NO 3: BE SMART ABOUT WHAT YOU EAT AND DRINK- Your daytime eating habits play a vital role in the quality of your sleep, especially in the hours before bedtime. It’s your overall eating patterns rather than specific foods that can make the greatest difference to your quality of sleep, as well as your overall health. Eating a diet rich in vegetables, fruits, healthy fats, and limited amounts of red meat can help you stay asleep for longer periods of time. You need to avoid cutting back on sugar-based foods, and refined carbs such as white bread, white rice, and pasta during the day can trigger wakefulness at night and pull you out from deep and restorative stages of sleep. You might be surprised to know that caffeine can cause sleep problems after 10 to 12 hours of consuming it! Similarly, smoking is another stimulant that can cause sleep disruptions, especially if you smoke before bedtime. Try to make dinnertime earlier in the evening, avoid rich and heavy meals as it can lead to heartburn and stomach ache, and avoid drinking alcohol as it interferes with your sleep once you are out. Avoid drinking too much liquid may result in frequent bathroom trips throughout the night.

TIP NO 4: IMPROVE YOUR SLEEP ENVIRONMENT: A peaceful bedtime routine helps in sends a powerful signal to the brain that it’s time to wind down and let go of the day’s stress. Sometimes small changes in the environment can make a big difference in your quality of sleep. Try to avoid or eliminate noise from traffic, neighbors, or another household by masking it with a fan or earplugs. Keep your room well ventilated. Most people sleep best in slightly cool rooms (around 65*F or 18*c). A bedroom that is too hot or too cold can interfere with the quality of sleep. Also, make sure your bed is comfortable. Your bed covers must provide you enough room to stretch and turn comfortably without becoming tangled. If you often wake up with a sore back or an aching neck, you may need to experiment with different levels of mattress firmness, foam toppers, and pillows that provide more or less support.

TIP NO 5: TAKE A REFRESHING SHOWER BEFORE GOING TO BED: Taking a shower or bath before going to sleep is considered very helpful if you are trying to get more sleep. It lowers our inner core temperatures by one degree. It helps in stimulating blood circulation and lowering stress hormones in the body. It relaxes the mind and is considered good for immunity. Taking a cold shower washes off all stress and strains in muscles and joints. It helps in speeding up the metabolism, which activates the immune system. The result is a spike in white blood cells, which our body uses to fight against bacterial and viral infections, so more of these will help. It also helps activate the sympathetic nervous system, which is responsible for the ‘fight or flight response. The result is a flood of beta-endorphin and noradrenaline to the brain, a natural drug-free antidepressant.