Enjoying a full night‘s sleep is very important for your mental and physical wellbeing. Our body needs at least 7 to 8 hours of good and uninterrupted sleep to perform every day activities effectively. The body’s natural clock is such that it is built to work during the day and rest during the night. If we go against nature by changing this cycle, it will have adverse effects on us. Sleep has a direct impact on our mental health. People who do not sleep properly can develop insomnia, sleep apnea, restless leg syndrome, sleep paralysis etc. Our body heals and grows when we sleep. For a healthy lifestyle we focus more on eating healthy but it may not be that effective if we do not have a proper sleeping pattern. Let’s look at the seven great ways in which you can improve your sleeping schedule.
Make a proper routine for your day. Set a fixed time at which you should go to sleep and wake up. Our brain, over time, gets used to the way we spend our day. This sets up your body’s natural clock. If you wake up with the help of an alarm clock that means you are not taking full sleep and you need to sleep a little more. It is always better to maintain the same sleep schedule on weekdays and weekends.
Some people often sleep late and wake up late. In this way they do not expose themselves to the amount of daylight that they need. Doctors advise that we should spend some time under the sun. It is very important to limit your screen time. Spending more time on your cell phone, laptop or television especially during the night can have a negative effect on sleep quality because bright screen lights affect the production of melatonin (sleep hormone).
To obtain a deep peaceful sleep, check if your bedding is according to your comfort level. You can make use of a weighted blanket in this regard. Your pillow should be of adequate size and shape. The room you are sleeping in should have moderate temperature.
Anxiety and stress are one of the major causes of sleep disorders. Try to exercise some relaxation techniques before going to bed. Yoga, meditation and breathing exercises can all be very helpful. Make your daily weekly planner or make a schedule for your upcoming tasks so that you can plan your rest accordingly.
Your days can be loud, noisy or busy but keep your nights calm and peaceful. Treat yourself with a nice hot drink. You can use the french press coffee maker to prepare your favourite drink any time you want.
Doctors and health practitioners advise people to eat light and simple food for dinner and avoid fried and oily meals. In the evening our metabolism slows down making it difficult for our body to digest heavy dinners.
Do not smoke. Researchers have proved that smokers may face difficulty in sleeping as compared to non-smokers .High Nicotine levels can also cause sleep apnea.