Unable to Sleep Well? 10 Tips to Help You Sleep Better
The human body is a powerhouse doing different activities in a day before crashing on bed only to wake up the next day to do it all over again. But this routine might not be the same for everyone. Some people find it difficult to sleep and wake up tired, resulting in a sluggish day thereafter.
Sleep is known to affect your metabolism, mood and even your immunity. Getting an appropriate amount of sleep leads to a healthy, happy and productive life.
Today, on account of World Sleep Day, here are 10 tips to help you get the sleep that you need for a power-packed morning each day.
- Circadian Cycle:
This is a mental, physical and behavioural cycle of your body which changes depending on the time of the day. This cycle is dependent on your exposure to light. The circadian cycle is abrupt for a lot of people because of the use of electronics that emit light. To sleep better and keep your circadian cycle in-sync, you need to limit your screen time.
- Enjoy Daylight:
To get the best of your circadian cycle, you also need to keep in mind that staying indoors all day can interfere with your sleep. Napping during the day should not be more than 30 minutes. Try to go outdoors as much as possible during the day or keep your windows open and your house well lit during the day to set your body in-sync with the circadian cycle.
- Bath before bed:
Our bodies work all day and tense up over time. Some people feel relaxed as soon as they reach home. If you work from home, you might need to add a step to your sleep schedule that is bathing. Bathing with hot water helps relax muscles and overtime drops the temperature of the body making you feel relaxed and drowsy.
- Foods that interfere with your sleep:
Caffeine, alcohol and nicotine are known to interfere with sleep. Limit the use of such food/products and avoid the consumption of these items within 4-6 hours prior to bedtime.
- When to eat:
Eating your stomach full right before sleeping can be a very bad idea. It can cause discomfort while sleeping with acid-reflux and burning in the chest disrupting your sleep.
- Sleep-inducing Foods:
Chamomile, starchy foods and foods rich in magnesium help relax your body and relieve stress giving your mind the calm it needs to sleep. You can also take sleeping supplements to help you sleep better.
- The Bed:
If you have an old mattress and have been suddenly feeling uncomfortable in it, you might need to go mattress shopping to get a mattress that will help you sleep better. Keep in mind to limit your use of bed during the day. Your bed should only be used to sleep and other relaxing activities. Avoid using it to work as it can trick your mind into thinking it is a working place adding to your stress. You also need to have pillows that give you good support at night and not give you a back-ache or sore neck muscles.
- The Room Setting:
Your bedroom should be dimly lit to help your body relax and increase the secretion of melatonin. It should also be quieter than other rooms. It should make you feel calm and relaxed. If silence makes you uncomfortable you can have natural sounds like flowing water that might help you relax. The room should also be a little cooler than other rooms to help your body feel relaxed.
- No electronics:
We consider television as means to relax but it only increases our exposure to blue light and pushes our circadian cycle out of sync. It’s best to keep your bedroom free of electronics. Keep your mobile phone with you but try and keep it on silent or DND mode to facilitate undisrupted sleep.
- Read to Relax:
Having a bookshelf with casual books that make for a good read can help push you into a deep slumber. You can put on a soft table lamp and read while you are preparing to sleep. Switch off your lights an hour or so before sleeping to keep you in the same calm mood.
Try these 10 points for a relaxing and good night’s sleep. You can also try Pure Nutrition’s Deep Sleep Infusion tea and Pure Nutrition Melatonin+ for a better sleep experience.
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