In this rat-race of life, getting good sleep is often a challenge. This is mostly due to personal and professional pressure, stress issues, and the technological devices we use before going to bed. If you are having a difficult time taking a slumber, read to find out a few research-backed tips that will help you sleep like a baby.
1. Keep Yourself In Sync with Your Natural Sleep Cycle
It can be difficult but staying in sync with your natural sleep-wake cycle or circadian rhythm is very important to get good sleep. Try to go to bed at the same time every day and also, get up at the same time in the morning. Avoid sleeping late and waking up late on weekends. Even if you sleep late, wake up at the same time and opt for a quick nap in the afternoon. Be smart about napping as well. Do not take a nap for more than 20 to 30 minutes and take them only early in the afternoon. Fight before-dinner and after-dinner drowsiness by doing something mild such as doing the dishes, calling a friend, or just getting your things ready for the next day. This is because if you give in to your drowsy feeling before bedtime, you will end up going to sleep late at night.
2. Control Your Exposure to Light
Melatonin is a hormone that occurs naturally and is controlled by exposure to light. Melatonin helps in the regulation of the sleep-wake cycle. The brain is known to secrete more melatonin in the dark and makes you feel sleepy. This is the reason it is recommended that we should sleep in complete darkness. Always expose yourself to bright sunlight in the morning and spend more time outdoors during the day. Avoid exposure to bright screens a couple of hours before you go to bed. Do not watch television late at night. Keep the lights low if you need to get up at night.
3. Exercise during Daytime
Exercise is the key to good health. If you exercise regularly, you tend to sleep better at night and less during the day. Regular exercise improves the symptoms of insomnia and reduces sleep apnea and other sleep problems.
4. Choose Well What You Eat and Drink
You should always be smart about what you eat and drink so that your sleep is regulated well. Limit the use of caffeine and nicotine so that you get good sleep. Avoid eating heavy, rich meals, and also, avoid drinking alcohol before bedtime. Also, avoid drinking too many liquids in the evening. Cut down on the use of sugar and processed foods as well because these foods trigger wakefulness and keep you awake at night.
5. Clear Your Head Before You Go To Sleep
If you stress out too much or worry about things before bedtime, your sleep gets affected a lot. Residual stress, anxiety, and anger can make it very difficult to get good sleep. Use relaxation techniques such as deep breathing and visualize peaceful places so that you feel intense relaxation and get good sleep.