Hacks On How To Sleep Better At Night
Do you often have sleepless nights staring at the walls? Do you regularly toss and turn at night? Are there many thoughts running on your mind every time you go to sleep?
If the answer to any of the above question is yes, then keep calm and read on…
Nowadays people are getting less sleep at night due to stress, depression, workload or illness. People who sleep less than 6-7 hours each night are more prone to developing health risks and adversely affect your heart, brain, immunity and overall health.
Sleep is the best meditation- Dalai Lama
A good night sleep contributes to healthy brain function, physical and emotional well-being. It keeps your heart healthy, reduces stress, improves memory, recharges and replenishes the human body.
Let’s discuss 13 proven hacks to sleep better at night-
1. TURN OFF THE ELECTRONIC DEVICES
Avoid screen time an hour before your bedtime, because blue light emitted from television, laptop and mobiles strain your eyes and hinders your sleep. Just turn off your devices or set it on the lowest brightness mode possible.
2. SET A SLEEP ROUTINE
Try going to bed and wake up at the same time daily. Following this pattern regularly will train your brain to sleep without toss and turns and wake up at the same time every day that too without an alarm clock. Set your body's internal clock and improve your sleep quality.
3. INCLUDE EXERCISE IN YOUR ROUTINE
According to various studies people who exercise daily sleep better at night. However, keep in mind that working late in the evening may cause sleep problems because exercise has a stimulatory effect on your body which stimulates alertness of epinephrine and adrenaline which causes sleep disruption.
4. GET A COMFORTABLE MATTRESS AND A PILLOW
Your mattress and pillow profoundly impact your sleep quality. A good quality mattress may reduce your back pain, shoulder pain, and stiffness. Also, a good pillow gives your neck perfect support. We recommend changing your bedding every 5-7 years as overtime; it gets filled with dust mite and other allergies.
5. DARKEN THE COMPLETELY OR DIM THE LIGHT
Use blackout curtains to block light coming from windows, else use an eye sleep mask. If you need some light to move around safely in the night, install a dim nightlight in the hall or bathroom.
6. SET THE ROOM TEMPERATURE
Room temperature effects sleep quality. You must have noticed that it's difficult to relax if it is too cold or too warm. It is recommended to sleep in a slightly cool room around 70 degrees Ferrante or 20 degree Celsius.
7. CUT SHORT YOUR NAP TIME
If you have trouble falling asleep during the night, then this could be due to your day time napping. While napping is considered a quick way to recharge and refresh make sure its limited to 15 to 20 minutes in the early afternoon. Anytime longer than that makes your sleep quality poor at nights.
8. AVOID HEAVY PROCESSED FOOD AT NIGHT
Consuming fat processed foods and sugary carbs at night makes your stomach heavy; keep your body system working, leads to hormone disruption and hence poor sleep.
We recommend having a low carb meal at least 3-4 hours before bedtime to sleep faster.
9. LIMIT YOUR CAFFEINE AND ALCOHOL INTAKE
Caffeine has many benefits and a limited dose enhance focus, energy, and stamina. It stimulates your nervous system and prevents you from falling asleep or quality sleep at night. However, limit your consumption at least 6-8 hours before bedtime.
Similarly, consuming alcohol at night affects your sleep negatively by increasing the symptoms of disturbed sleep patterns. Avoid alcohol before bedtime will make you wake up more often during the night, dehydrates you and hinders deep sleep.
10. TAKE A RELAXING SHOWER OR BATH
A warm bath before bed is a favorite way to sleep better. It improves the overall sleep quality, relaxes muscles and helps fall asleep faster. Also, if you don't want to take a bath at night, dip your feet in hot water which relaxes your muscles and improve sleep quality.
11. SIP ON SOME CHAMOMILE OR LAVENDER TEA
Herbs in camomile tea lower anxiety and make it easier to fall asleep. It has been used as a natural remedy to treat insomnia and anxiety. It contains antioxidants which help improve overall sleep quality. Similarly, lavender tea helps to relax nerves and aid sleep. Rather than popping a sleeping pill every time it’s better to switch to these herbal remedies.
If many thoughts are running in your mind every time, you go to sleep then 10-15 minutes meditation before bed calms your brain and soul and body. Although, it may need some practice before you master the art of meditation. Try some deep breathing techniques which are a great way to calm the mind and induce sleep.
13. DO NOT MAKE MEDICATION A HABIT
Although medications also help to sleep better, it can become a habit and may have side effects. It's always better to switch on herbal methods rather than prescriptions.
This article is for people with mild sleep disorders. However, if you are facing severe sleep disorder from very long then consulting a physician is recommended. The information in this article is well-researched and based on some inspiration from webmd.com and healthline.com.