According to the National Sleep Foundation, 74% of the population faces sleeping disturbances at some point or the other in their lives. Hectic work schedules often interfere with their normal sleep patterns, resulting in sleep deprivation. Lack of good sleep increases the risk to depression, anxiety, obesity, heart disease, diabetes, and death. Hence, it is extremely important to sleep well at night. Here are few tips to help you comfortably slip into your covers.
Firstly, create a sleep-conducive environment. Ensure that the room is clean, quiet, and has good ventilation. Keep your bed sheets, pillows, and blankets neat and tidy. Secondly, avoid taking a nap during the day. Make a proper sleep schedule. Try to go to bed early and wake up at the same time every day. Develop a ‘going to bed’ ritual. Regularly following a things-to-do list before bedtime can help you prepare yourself for sweet slumber.
Thirdly, stick to a healthy lifestyle. Avoid drinking coffee, tea, colas, and alcohol before going to bed. Research has shown that caffeine negatively affects the quality and quantity of sleep. It inhibits absorption of adenosine (a compound that calms the body) thereby keeping you awake for longer. Apart from caffeine-containing substances, refrain for eating unhealthy, high-calorie foods just before bedtime. This habit can lead to obesity and sleep disorders.
Instead, opt for light, protein-rich foods such as nuts or a glass of milk. These foods help the brain to produce melatonin and serotonin, both of which are known to induce good quality sleep. Along with sensible eating, exercise regularly. Meditate every day to get healthy sleep. Try working out for 30 minutes daily. But remember not to work out one hour prior to bedtime.
Avoid taking sleeping pills on a regular basis. Increased dependency on these medications can exacerbate sleeping problems. Lastly, innovate ways to relax yourself before going to bed. Take a shower, read a book, or listen to music to lower your stress levels. Also make sure that you never sleep in anger as an agitated mind seldom sleeps well.