Getting quality snooze seems as unlikely as winning the lottery for most of us owing to jam packed schedules, new motherhood, work, or fast lifestyles. But tell you what, getting enough (and proper) sleep is vital to proper functioning of your body and optimum health of your brain. It also increases your productivity through the day and helps you feel fresh and going, rather than run down.
Here’s what you can do to sleep better and feel better through the day:
- Ensure you go to bed and wake up at the same time every day. Making a sleep schedule, just like parents do for kids, is sometimes the best thing you can do for yourself. Choose a realistic bed time and then stick to it. Even on weekends!
- Create a bed time ritual. Every night, before going to bed, wind down slowly, by doing relaxing things such as taking a warm bath, reading, deep breathing, or aroma therapy. This gives your body the message that it’s time to snooze.
- Regulate your body’s sleep-wake cycle. Cut screen time during night. Switch of your television, mobile phone, and laptop at least an hour before bed time. Exposing your eyes to bright screens at night sends signals to your body that it is day. This is the reason you often complain about not getting peaceful sleep. During the day, get enough light exposure. Let natural sunlight flow into your house as soon as it is morning. This will help you set proper circadian rhythms in the body.
- Avoid drinking alcohol, caffeinated and sugary beverages close to bed time. Also, avoid big and spicy meals for dinner. Not watching what you eat will lead to poor digestion, hyperactivity, and discomfort leading to poor sleep patterns.
- Exercise on a regular basis. Even a 30 minute routine on a daily basis can drastically improve the quality of your sleep.
There you go! Follow the tips and sleep like a baby. You owe that much to yourself. Here’s to a healthier you.