Can you recall the last time you woke up fresh after a good night’s sleep? No? If you find yourself tossing and turning in bed on a regular basis, you are not alone. There are numerous factors that can disrupt your sleep pattern, ranging from work stress to personal life responsibilities. As a result, it’s fair to say that everyone’s regular schedule has been thrown off due to the hustle and bustle of life. So, how to fix your sleep routine? Let’s find out.
Tips to get your sleep schedule back on track
If you’ve been going to bed late, getting up late, and napping during the day, it’s time to pay attention to your sleep hygiene. And because today is Festival of Sleep Day, a day introduced to help people unwind and get some much-needed rest after the holiday season, we’ve compiled a list of the best tips to improve your sleep pattern.
Here are 7 tips for better quality sleep:
1. Avoid daytime naps
Napping has several advantages, including stress reduction, relaxation, and fatigue management. However, if your nap time is too long, you may end up feeling groggy when you wake up and may have difficulty falling asleep at night. Take a nap of 30 minutes if necessary. Also, if your sleep cycle is disrupted, avoid taking afternoon naps.
2. Dim the lights in your room
This is one of the most crucial and effective components of good sleep hygiene. Keep your bedroom dark and quiet once you head to bed. Keep phones and other electronic devices away from your bed, and turn off the table lamp. A well-lit room can make it difficult to fall and stay asleep because your brain does not produce enough sleep-inducing melatonin. While dimming the lights in your room can help you sleep better.
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3. Take a warm shower
Who doesn’t enjoy a hot shower? After all, it’s so soothing and relaxing. It is also one of the best ways to have a good night’s sleep. In fact, taking a bath before bed improves sleep quality, especially in the elderly, according to the European Journal of Applied Physiology and Occupational Physiology. So, an hour before going to bed, take a shower.
4. Listen to music
In addition to facilitating rapid sleep and improving sleep quality, listening to music before bed can improve sleep efficiency. Improved sleep efficiency equals to more consistent rest and fewer nighttime awakenings. Try to listen to soothing music, such as instrumental music, which will help to reduce stress.
5. Read a book
Ever wondered why you get sleepy after reading? Well, studies have shown that reading requires your eyes to move constantly, which tires the eye muscles, prompting sleep to take over. Also, reading helps you de-stress, and doing it right before bedtime helps to calm your mind and ward off anxiety. As a result, it may promote more restful sleep.
6. Drink turmeric milk
Turmeric, also known as Haldi, can be found in almost every Indian kitchen. It is well-known for adding flavour and colour to food. You can think about it for a good night’s sleep as well. Why? Milk contains sleep-inducing amino acids as well as melatonin, a hormone that regulates the sleep cycle. Furthermore, Haldi can protect against oxidative stress and sleep deprivation.
Also read: Feeling too tired to wake up in the morning? You might have dysania
7. Dip your feet in hot water
If nothing else works, soak your feet in a tub of warm water for 15 to 20 minutes before going to bed. Soaking your feet in warm water increases the sensation of relaxation in your body. It also makes it easier to fall asleep because warm water stimulates blood circulation. However, avoid doing it every night because it can cause the feet to dry out. To ensure that there are no side effects, soak the feet once or twice a week only.
Aside from these tips, maintain a healthy sleep schedule and watch your diet. Certain foods should be avoided before going to bed because they can disrupt your sleep pattern. Caffeine, alcohol, and spicy foods are examples of these foods. If you suffer from insomnia, you can also consult your doctor about sleeping supplements.