Sleeping is such an important habit in life, yet don’t we sometimes take it for granted? Staying up late for indulgence, watching television, chatting on mobile phones, and finishing work late at night. Although at first, you might not question the quality of your slumber, 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 that typically recurs for several hours every night, in which the eyes are closed, the postural muscles relaxed, the activity of the brain altered, and consciousness of the surroundings practically suspended.’, – as on Lexico.
In this blog post, I’ll share how I ensure a good night’s slumber daily. These are my best 10 ways:
1. Exercise
Exercising daily helps you to relax well, in addition to keeping you in good shape. Exercise in the morning or else in the afternoon, but not before bedtime. When I exercise too late, I tend not to unwind in the evening.
2. Duration
Proper sleep includes going to bed at the same time and also waking up at the same time (7-8 hours) every day. For example, hibernate at 10 pm and wake up at 6 am daily.
3. Dinner time
Have dinner at least 2 hours before hibernation, as this ensures proper digestion of food. Going to bed right after having a heavy meal will be difficult. You need time for some digestion.
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 loo. Avoid alcohol and smoking as well. Alcohol does make you drowsy at first but then interferes with good slumber.
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. Try it and see the difference.
6. Relax
Relaxation techniques such as meditation, body scan, a warm bubble bath, or the use of essential oils help to unwind after a hectic day, and will prepare you for good slumber! Avoid any arguments that may cause distress.
7. Soothe yourself
Listen to soft, soothing music that relaxes the mind and brings serenity. Light and romantic songs are good. Listening to the flow of the river is great.
8. Organize your mind
Journal your thoughts at the end of the day, prepare your to-do list, or read an excellent book. Plan on your goals and track progress. Are you keeping up with your resolutions?
9. Conducive environment
Make your room dark and quiet before hibernating. Use cozy bedding and keep the room temperature comfortable. I enjoy a minimalistic and decluttered space.
Get in a position that aids unwinding. Some people may prefer to lie down on their back. Others may prefer on their stomach. Make the most of what works best for you.
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 a great rest.
Enjoy this special time. Leave behind all the stress, fatigue, and tension. Wake up the next morning, full of vitality. Get ready to embrace the day ahead with lots of productivity!
Conclusion
Proper sleep is so important! What do you do to ensure quality rest? Would you like to share your tips? Please do so. Thank you!
Note: In case of need, do consult a professional in the field.
Related posts:
My top 12 daily self-care habits
Photo by Matthias Zomer on Pexels.com
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Such great advice, Sharvina.
I take a long, relaxing bath before going to bed. I find this is a great way to slow down and have ‘ me’ time! Then it’s into bed with a comforter under and over me. A great way to slumber!
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Thanks, Carolyn. Enjoy a great day!
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Surely I needed this one post thanks
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My pleasure!
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Great tips! Sleep is so important for all aspects of health and we all need help improving our sleep. Feel free to drop by my blog thesolutionissleep.com for more posts about sleep and beating insomnia
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Thank you!
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Proper sleep is so important and motherhood really has taught me the importance of it… thanks for sharing these great tips
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My pleasure!
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What helpful tip! I can always get to sleep but most nights I wake by 3am and have trouble getting back to sleep.
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Thank you Lilly!
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What a useful and well-written post. Love it! Thank you for following BrewNSpew.
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Thank you & my pleasure, Eugenia!
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wonderful tips and an awesome post!
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Thank you!
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Great tips, will put them to practise.
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Thank you Cheche!
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Good tips. But I still tend to wake up in the wee small hours….
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Thank you Margaret!
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It needs planning and commitment. Finally, it will bring many benefits.
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Thank you!
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Sleep is a very important action and I think those were some really good advices!
Thanks for posting and for following me, it’s an honor!
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My pleasure!
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Great idea to have quality every night.
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Thank you Poovanesh!
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Such helpful sleep hygiene tips. My cell phone is the struggle.
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Thank you!
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Lots of great tips! I used to have serious trouble sleeping, and had to take sleeping meds for a long time. Even then, the sleep didn’t feel particularly restful. The things that have helped me the most have been essential oils diffused before bedtime (I use a “sleepy time” blend of lavender, chamomile, and patchouli), and limiting electronics in the evening. I turn the brightness down on my phone during the day, and avoid it entirely before bed. It’s amazing what a difference those little changes can make!
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Thank you! Yes, these little changes do help a lot.
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Great tips. I always joke that I have a bedtime, but it really helps! I also use essential oils in my diffuser to help me relax and unwind (or my brain won’t shut off).
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Thank you!
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These are such great tips! I have a very hard time with the no caffeine rule though!
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That’s true! I love tea, but only have a cup with breakfast.
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These are good tips. I use lavender essential oil to help me sleep
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Thank you! Lavender oil is great… so relaxing.
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