We would all love nothing more than a good night’s sleep. It helps us recuperate from the day and its toils, it puts us in a good mood for the next day and when we wake up refreshed, we are able to concentrate better and be more productive. While good sleep is a gift, it’s not something everyone has the fortune to receive. Here are a few tips to help you sleep better.
The benefits of exercise cannot be stressed enough. Apart from making you look and feel better, regularizing your vitals, helping your organs function at optimal level, giving you energy and positivity, exercise can also help you sleep better. The body heats up during exercise and lowers in temperature gradually. As the body temperature goes down, it signals to your system to relax and rest. A tired body is often a tired mind. And a tired mind can sleep, comfortably. Incorporate some exercise into your life on a daily basis. It could be a low intensity session of yoga, or rowing, running, hiking- whatever works for you. But bring it into your life.
While it’s important to not eat a heavy meal at night, eating right through the day is important. Don’t reach for that bag of chips when you’re in the mood to snack- look at low-cal, low oil options. Drink a lot of water through the day and indulge in fruit, juice, smoothies and non-rich shakes. Come nighttime, eat light- think steamed and poached, rather than fried and barbequed. Eating right will help your system get comfortable making it possible to sleep well.
Stick to a schedule
Barring the weekend and the odd celebration, go to bed and wake up at the same time each night and day. This will help regularize your sleep patterns. Then, come sleeptime, your body will automatically go into that rest mode and all you’ll need to do is follow suit. An erratic sleep schedule sends mixed signals to your body and it gets confused about whether to sleep or stay up. Fix a time and stick with it. If you can do this even on the weekend, it’s even better. Monday will not be such a drag.
Look at your bed
While you’re at it, take a look at your bed. And your room. Is it dusty? Is the mattress lumpy or sagging? Are the pillows and slipcovers dirty? All these are important for quality sleep. Your bed needs to be an oasis. This will help you sleep better.
Take time to calm your mind down
It’s great to stay connected but not all the time. About an hour before sleep time, put away your devices, disconnect with the world and connect to yourself. Engage in some relaxing rituals- rub lotion on your arms and legs, take a long bath, listen to some soothing music, and wear your favorite silk pajamas. Every single gesture tells your brain that it is time to sleep.
There are apps and fragrances, supplements and herbs that can help you sleep. If all else fails, don’t hesitate to get help from a qualified sleep therapist.