Sleep is a mystifying process in the human body that goes far beyond closing the eyelids. Sleep is a state of unconsciousness produced by our body where the brain is at rest. Our quality of life has a profound impact on how well we sleep. After getting a good night’s sleep, you can start with cool mornings and feel ready and impatient for your daily activities.
The quality and quantity of sleep have a major impact on our way of life.
Generally, it is said that it takes 8-10 hours of sleep to regenerate our body’s energy. Depending on your body structure, lifestyle, diet, and other daily activities, if you reduce the amount of sleep, the body may not go through or complete all of the sleep cycles or phases.
Sleep cycles help your body with good memory, muscle and tissue repair, and better regulation of hormones in the body. Even your appetite is affected by sleep.
Lethargy is expected when you sleep less, which can impact your focus, energy, etc. Likewise, the quality of sleep is also an important part of this process. A good night’s sleep helps release hormones, repair tissue, relax muscles, and more.
There are many misconceptions about sleep, but there are many things that can be done to improve the amount and quality of sleep.
Many causes of disrupted sleep these days
- Stress, depression or bad mood
- Medical problems like pain or breathing problems.
- Anxiety about unresolved problems in the daily routine.
- Excessive consumption of caffeine, alcohol and tobacco.
- Eat late.
There are areas that need to be explored to get a better night’s sleep, such as your sleeping environment, what you eat (your diet), exercise, what you think about, and your behaviors. Also, certain measures must be taken to bring balance to our lives and improve the quality of sleep. Here are some tips to improve your sleep. You can adopt these tips and see positive results within days.
Environment and Atmosphere:
- The environment you live in works a lot to bring you peace and provide you with a comfortable sleep. You can also create an eco-friendly bedroom for yourself.
- Try to maintain the temperature of the room as this will relax your body.
- Block out all noise in your room or try soundproofed interiors. If these things cannot be done, use earplugs.
- Avoid bright light before going to bed. You can also use blackout curtains.
- Your mattress and pillow should be comfortable enough. A clean and hygienic mattress and pillow can soothe the comfort of your body. Hand Wash pillows (nectarsleepdotcom) are free from washing chemicals and can be used immediately after sun drying. Machine washing can ruin your pillows and there is no guarantee that they are germ free. Hand washing is a great option to get your pillow germ free. Plus, sunlight helps.
- Avoid consuming caffeine before going to bed.
- Excessive consumption of alcohol and cigarettes disrupts the deepest phases of sleep.
- The main meal of the day or dinner should be finished 2-3 hours before going to bed.
- Avoid going to bed hungry, as this can lead to waking you up in the middle of the night. Instead, drinking hot milk is a better idea before going to bed.
- Avoid spicy or heavy meals at dinner to avoid stomach problems at night.
- Regular exercise will help you sleep better.
- Brisk walking or jogging for 20 to 45 minutes a day can improve your mood and relax your tight muscles, giving you a good night’s sleep.
- Yoga may be a better option. Breathing exercises can prevent breathing problems and allow better sleep.
- A few relaxation techniques can improve better sleep.
- Use breathing as a goal to calm your body and mind.
Control thoughts through relaxation techniques:
- Some relaxation techniques can improve the quality of sleep.
- Use breathing as a goal to calm your body and mind.
- You can also listen to soothing music.
- Meditate daily. Meditation relaxes all tense muscles and nerves.
- Lengthen your muscles by lying on your bed and relax your body.
- Creative visualization is a beneficial process for relaxing your mind.
- Arrange to talk to each other before going to bed. Tell yourself that you have everything you can right now and that you will think about it the next day. Then you can choose a better solution to your problems and write it down in your journal.
- Negative thinking is a bad habit. Try to imagine getting rid of all negative thoughts and energies. It can help you divert your mind to the positivity of life.
- Going to bed and getting up at the same time, respectively.
- You should avoid sleeping during the day.
- Try to use powerful naps instead of long naps during the day.
- Avoid doing mental work before going to bed. Stress on the nerves and brain at night can disrupt your sleep.
- After going to bed, if you feel like you can’t sleep, get out of bed and try something boring or repetitive and go back to bed.
- Try to write something down before going to bed to avoid anxiety.
- Lower your lights 30 minutes before going to bed. This sends a message to your body that it is bedtime.
- If you can’t sleep, don’t look at the clock repeatedly. Instead, you can engage in different activities.
- Avoid listening to the news at night during difficult times. It can create anxiety and tension.
- Taking a hot bath 30 minutes before bed can help promote relaxation and optimize body temperature changes that promote sleep.
Avoid using gadgets:
- Avoid using smartphones or laptops at night.
- Do not watch or place television in your bedroom.
- Avoid using artificial lights while sleeping as this can disrupt our body clock and affect our sleep.
The bottom line
There are many things we can do to improve the quality and quantity of sleep. Chances are, some tips may or may not work wonders for you. In a nutshell, don’t overwhelm yourself trying to make too many changes at once. Instead, try a few of them and see the effect.
Sleep comes naturally and effortlessly when we mentally change ourselves. Think about the daily schedule and the different activities that you do, and try to find a balance between the mental and physical efforts that we make in our daily routine. If they are balanced enough, they will not bother you at the end of the day and will allow you to sleep well.
Image credit: provided by the author; Thank you!