You must have finished counting the stars or the numbers, and you still find yourself wide awake in the middle of the night. You might not even remember waking up fresh after a good night’s sleep. If tossing and turning in bed feels like an everyday thing, then you’re not alone fellas! Fast-paced lifestyles have added up to a lot of mental strain that we have forgotten to keep a good night’s dose top on our priority list. If you feel irritable and weary every single day because of lack of sleep, here’s some good news for you.
Health Shots got in touch with clinical psychologist Dr Kamna Chhibber to understand ways in which one can enhance the quality of sleep daily. Here’s what we found out!
Here are 5 points to keep in mind to get quality sleep at night:
1. Say no to television or media content a few hours before sleep
“Avoid stimulating activities such as watching television or consuming media content a couple of hours prior to when you plan to sleep,” says Dr Chhibber.
It is a known fact that all devices emit blue rays that can hinder the production of melatonin, our sleep hormone, and can disrupt the quality of our sleep. So, it’s best to keep away from any form of media content and give your mind that time to relax.
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2. Caffeine is your sleep enemy
A lot of what you do during the day decides the quality of your sleep at night. That includes exercising daily, limiting caffeine (coffee, soda, tea), and keeping away from foods that can wreak havoc in your gut. Also, caffeine is best stayed away from before sleeping at night. It can make it hard for you to go to sleep timely.
3. Try hot water bath therapy
The expert says, “Try taking a slight body temperature raising hot water bath at night.” Hot water bathing is linked to accelerating sleep initiation, especially when your bathing is done 1-3 hours prior to bedtime. It’s a well-tried and tested sleep remedy since a warm bath helps the body relax by dropping the temperature of our body post-bath, which can help you sleep faster.
4. Engage in relaxing activities
The expert suggests engaging in relaxing activities such as reading or listening to light relaxing music till you feel close to falling asleep. Rather than feeding your mind with news or chatter in the mind, it’s best to put on your favourite soothing music. Classical music has been proven to lower blood pressure and mitigate stress. And, playing any music of your liking will help your mind quieten and will uplift your mood.
5. Dim the lights in your room
We believe that a well-lit room looks and feels the best. However, when trying to sleep, it’s not the ideal room environment. Try dimming the lights in your room to help you slip into sleep faster. Also, try exposing yourself to natural light early in the morning as it can help rectify your natural body clock.