Sleeping is such an important habit in life, yet, don’t we take it for granted at times? Staying up late for indulgence, watching television, chatting on mobile phones, finishing work late at night. Although at first, you might not question the quality of your sleep, your mind and body get exhausted and then you see the adverse effects…
The word ‘sleep’ is defined as ‘A condition of body and mind which typically recurs for several hours every night, in which the nervous system is inactive, the eyes closed, the postural muscles relaxed, and consciousness practically suspended’, by the Oxford Dictionaries.
In this blog post, I’ll share with you how I ensure a good night’s sleep on a daily basis. These are my best 10 ways:
Exercising daily helps you to sleep well, in addition to keeping you in good shape. Exercise in the morning or else in the afternoon, but not before bedtime.
2. Sleeping hours
Proper sleep includes sleeping at the same time and also waking up at the same time (duration of 7-8 hours) every day. For example, sleep at 10 pm and wake up at 6 am daily.
3. Dinner time
Have dinner at least 2 hours before sleeping time, as this ensures proper digestion of food. Trying to sleep right after having a heavy meal will be difficult.
4. Drinks to avoid
Avoid caffeine late in the day and prefer a warm cup of milk or herbal tea for a relaxing effect. Don’t drink too much water before bedtime, as you may have to wake up to use the toilet.
Avoid alcohol and smoking as well. Alcohol does make you drowsy at first but then interferes with good sleep.
5. No blue light
I avoid looking at digital screens at least 1 hour before bedtime. You may instead prefer to make that 2 hours, if possible.
Relaxation techniques such as meditation, body scan, a warm bubble bath or use of essential oils help to unwind after a hectic day, and will prepare you for good sleep!
7. Soothe yourself
Listen to soft, soothing music that relaxes the mind and brings serenity.
8. Organize your mind
Journal your thoughts at the end of the day, prepare your to-do list or read a nice book.
9. Conducive environment
Make your room dark and quiet before sleeping. Use cozy bedding and keep the room temperature comfortable.
10. Be grateful
Pray and practice gratitude. You’ll have a good frame of mind, leaving behind worldly worries. Living in the moment, you’ll enjoy great sleep!
Proper sleep is so important! What do you do to ensure quality sleep? Would you like to share your tips? Please do so. Thank you!
Note: In case of need, do consult a professional in the field.
Photo courtesy: Canva