Tips to improve your sleep and energize your day

Legend says, when you can’t sleep at night, it’s because you’re awake in someone else’s dream. Well! not always. When was the last time you woke up in the morning after a sound sleep at night. In this fast paced daily routine, most people would agree that sleep deprivation have become very common. We have consolidated a few good tips that aims to help you get a good night’s sleep.

Follow Good Sleeping Habits

Following a sleep routine is very important to get a good night’s sleep. Here are some suggestions,

1. Follow regular sleep patterns, i.e. sleep at the same time daily. This helps to regulate your body’s clock and could help you sleep better
2. Hide your phone and don’t keep looking at it all night
3. Make relaxation your goal, and not sleep
4. Wind down and avoid working late at night. Do some relaxing  activities that may include taking a warm bath or shower, reading a book, or listening to soothing music
5. Limit napping to about 20 minutes

 Have a comfortable sleeping environment

Having a comfortable, calm and restful sleep environment is the key. Try to do the following,

1. Keep the surrounding quiet
2. Get comfortable mattresses and pillows
3. Sleep in the dark, if that’s an option
4. Visualize restful and peaceful places

Part away with your gadgets

It is now impossible to keep away mobile phones and other electronic gadgets even during sleep. Well, its good to be reachable all the time , but is rather unnecessary to keep it buzzing the whole night. The lights from these gadgets can interfere with your sleep and can prevent you from getting a good sleep. You can either keep it away or put them in airplane or silent mode.

As an exception, there are certain sleep assisting gadgets that could be useful.

Eat healthy and at the right time

Its an old saying that “Eat like a King in the morning, a Prince at noon, and a Pauper at night.” Eating light in the evening and at least 3 hours before hitting bed is a very good idea. It helps in proper digestion, balances weight and reduces the acid re-flux symptoms. Eat more healthy foods and don’t eat heavy, spicy, or fatty meal for dinner, which are hard on your stomach during night.

Avoid caffeine, alcohol and nicotine

Caffeine and Nicotine are stimulant and can affect your sleep in broadly three ways. Firstly,  it can make it harder to go to sleep. Secondly it can make the sleep light and you tend to wake up more often during the night. Thirdly, it may make you have to get up to go to the toilet during the night.

Alcohol does affect your sleep cycle and you tend to reduce rapid eye movement (REM) sleep. In the course of a night,  you usually have six to seven REM sleep cycles , which makes you feeling refreshed in the morning. However, if you have been drinking,  you may have just one to two, that can make you feeling exhausted after waking up.

Exercise more

Physical activity improves sleep quality and increases sleep duration. Exercise also reduces stress and tires you out. As little as 10- 15 minutes of exercise, such as walking or cycling, can dramatically improve the quality of your sleep, when done on a regular basis. What’s more, exercisers may reduce their risk for developing troublesome sleep disorders.

Meditate and Relax

Stress, worry, and anger from your day can make it very difficult to sleep well. Practice relaxing yoga poses to manage your stress. Deep breathing and muscle relaxation can help in shedding off some stress. Have a sense of positive affirmation and let go of all the negativeness.

Ayurveda says to cleanse and oil the feet before going to bed. This will help you relax from the tiredness of the day and will give you a soothing calm.

Consult a Doctor

A good night’s sleep is very important to keep you active the next day. It is always advisable to consult a doctor and get a practitioner’s view about your health conditions.

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