Now that we had taken care of the bedroom, it is time to concentrate on yourself!
How to make yourself ready for a Relaxing Sleep?
A few lifestyle changes and habits can bring about the sleep that you desire, night after night. You need to adjust yourself optimally according to the workings of the body so that falling asleep comes to you as naturally as getting hungry.
Avoid taking long naps during the day
Taking short power naps is beneficial to your health but making the sleep sessions longer has a negative impact on your general sleeping pattern. Sleeping longer during the day can lead to confusion to your circadian that acts as your body clock to assume that it is night time and make you have periods of insomnia during the night. Napping for half an hour or less during the day improves the brain performance while longer naps affect the quality of sleep you get at night.
Be consistent in your sleeping and waking up time
Set a Consistent Sleep Routine
There is a strong relation between your internal biological clock and the sleep drive you feel every night. If you practice going to be and waking up at a specific time every day, you can train your body to expect sleep at that particular hour.
It may be difficult to set your biological clock to a set pattern if you have an erratic schedule, but it is a must that you take an effort. You can begin by trying to go to bed at 10 pm every night and wake up at 6 am in the morning.
Do not get discouraged if you did not sleep well the last night and you feel you still need some sleep when you get up in the morning. This extra sleep drive will make you fall asleep quickly the following night and give you a deep fulfilling sleep.
Remember to maintain this sleep routine on weekends too, by resisting the urge to stay up or party. This way you will be avoiding a sleep deprivation on Monday morning.
Rituals to Invite Sleep into your Eyes!
Those of you have tried to put a baby to sleep will know the importance of all the lullabies, humming and all the soothing techniques that are required for the baby to fall asleep. The same goes for adult brains, though most of us just turn off our laptops or mobiles and jump to bed – and then we can’t fall asleep!
It is necessary to ease the transition between your wake time to sleep time, and you can do this by adopting some soothing bedtime rituals before you head to bed. Anything that calms and relaxes you can work, so it will not be the same for everybody.
You can try taking a nice bath which promotes sleep due to the rise and then falls in the body temperature. Meditation is also helpful, and you can top it up with a cup of chamomile tea for a peaceful sleep. Start these rituals 30 to 60 minutes before your bedtime to get the best results.
It is also important not to engage in any stressful activities be it physical or psychological, as it can lead to the secretion of the stress hormone called cortisol which increases your alertness and keeps you awake.
Also, avoid thinking too much about your problems and do not involve yourself in some emotional discussion or conversation which can act as a stimulant to increase your alertness. Practicing relaxation and breathing exercises are a good way to overcome this negative aspect.
Do not carry your Mobiles or Tablets to Bed
Most humans have a habit of making sure they are up on messages, browsing the internet or playing games while we are lying down on the bed waiting to fall asleep. Nothing can be more harmful than this!…