10 tips for proper sleep

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.

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Related posts:

Some ideas to wake up early

My top 12 daily self-care habits

25 tips for inner peace

Photo by Matthias Zomer on Pexels.com

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