Let’s face it: Sleeping well is directly related to your physical and mental well-being. If you are not getting enough sleep, you are putting a toll on your health and productivity. Still, many people face problems, toss and turn at night, thereby facing difficulties in falling asleep.
Unhealthy habits during the day and unproductive lifestyle choices can leave you turning the sides at night. And you don’t want to have an adverse effect on your overall well-being. So, how to enjoy a heavenly sleep at night and feel energized the next morning?
If you want to know the answer to the above question, delve deep beneath the article and satisfy your intellect.
Keep your body’s natural sleep cycle in sync – The first and the most important step to sleep better is maintaining a healthy circadian rhythm. It is the natural time-keeping clock of your body. If you maintain a consistent sleep schedule, you will feel more refreshed rather than sleeping at different times for the same number of hours. However, the alteration of 1-2 hours is acceptable.
- Don’t sleep in on the weekends – Many individuals have the habit of sleeping till late in the morning on weekends. While this may seem easy to make up for the lost sleep. But the more you do this, the more likely you will suffer from jetlag-like symptoms. Instead of sleeping late in the morning, go for a daytime nap. This way, it will not disturb your circadian rhythm.
- A healthy breakfast is a must to start the day – Starting your day with a balanced breakfast does not offer only health benefits but also syncs up your biological clock. In this way, your body comes to know that it is time to begin the day. And if you skip this important meal, it will impact your blood sugar levels, consequently decreasing your energy and disrupting your sleep.
Improving the sleep environment is essential – Believe it or not, a soothing and peaceful environment in your bedroom has a large impact on your sleep. It sends the signal to your brain that it is time to call off the day. So, how can you create an excellent sleeping environment?
- Comfortable bedding – Comfortable bedding is deeply connected with good sleep. You need to have the right bedding if you don’t want to wake up with a sore back or an aching neck. Check the firmness and durability of the pillows and mattresses. Besides, do not forget to vacuum the carpets and wash the sheets at regular intervals to keep dust mites at bay. All this will ensure a comfort level for you.
- Control the noise – Sometimes, it is not possible to completely eliminate the noise. Many sources can hinder your sleep, like traffic or neighbors. To get a good night’s sleep, try to control or mask the noise with a sound machine. You can use earplugs also.
Exercise can help you – Regular exercise does not promote only your physical or mental well-being but also helps you sleep better. If you are fighting the symptoms of insomnia, get ready for some exercise in a day.
- Rigorous exercise leads you to more powerful sleep. But even light exercise of 10 minutes a day, like walking, can enhance your sleep.
- With exercise, you are not only helping yourself to sleep but also boosting the metabolism and lowering the stress hormone known as cortisol. However, ensure that you are not exercising close to bedtime as it can obstruct your sleep. Whatever exercise you are planning to take up, do it at least 3 hours before bedtime.
Keep a tab on your eating habits – There is a strong connection between your resting patterns and the way you consume the food. The food you eat helps regulate the circadian rhythm. Therefore, pay attention to what you are consuming.
- Reduce the amount of sugary foods – Consuming lots of sugar and refined carbohydrates like white rice or pasta, or white bread can make you feel awake at night. Even if you are in a state of a deep sleep, foods with lots of sugar can worsen the situation. So, try to avoid these kinds of food as much as you can.
- Avoid heavy meals before bedtime – If you eat a heavy meal at night and that too just 1-2 hours before sleeping, you are not doing any good to your body. Instead, try to keep the dinner time earlier in the evening with light food and have it at least 2-3 hours before going to bed. Steer clear of acidic and spicy foods as it can result in heartburn or stomach ache.
Clear your head – If you are frequently turning the sides at night, you are posing difficulties to yourself in getting uninterrupted sleep. Learn the techniques of saying bye-bye to worries and unwind yourself before catching up with the sleep. A relaxing bedtime ritual can throw all your stress away. For instance – a warm bath or listening to light and soothing music are some of the tricks that you can try.
- Deep breathing technique – Follow a deep breathing technique to enhance relaxation and lower the heart rate. Lay down on the bed and gently close your eyes. Keep one hand on the stomach and the other one on the chest. Start taking a deep breath. The hand on the stomach will move with this. The hand on the chest should not move very much but little. Follow this technique and let yourself experience some relaxation.
- Scan your body – Concentrate on various body parts and see where you are finding the tension/stress. Lie straight on your back with arms at the sides and legs uncrossed. Close your eyes and notice your breathing patterns. You will start feeling relaxed within a minute or two. With this exercise, you can fall asleep in a matter of seconds.
To sum it up all
Getting a good night’s sleep is not difficult if you just make a few changes in your lifestyle. And why worry when we have loaded you with enough options to sleep better? Now, wait no more and execute these steps right away. It’s time to fall asleep and feel refreshed for the next day’s tasks.