Sleep hygiene implies healthy sleeping habits. You must have lost count of the number of times you’ve heard or read about the importance of catching up on 7 to 8 hours of sleep every day. Improving your sleep cycle for your overall physical and mental well-being is detrimental. However, for a lot of us, an uninterrupted 7 to 8 hours of sleep is challenging, making you wake up all groggy, disgruntled, and tired.
Did you know that your daily routine determines how well you sleep at night – not just your behaviour before bedtime but throughout the day? Let’s know more about how you can improve your sleep cycle.
6 Ways To Improve Your Sleep Cycle
1. Maintain The Same Sleep Schedule Daily
Try sleeping at the same time every day, even on weekends. This will help your body maintain a biological clock, aiding you to maintain more or less the same sleep cycle. So, if you go to sleep at around the same time, your body will wake up at approximately the same time. A consistent schedule is essential to reduce the scope of daytime sleepiness. However, ensure that your sleep cycle isn’t less than 7 to 8 hours.
2. Turn Off Your Phone Before Hitting The Bed
Mobile phones are quite the monster when it comes to sleeping on time and enjoying a peaceful slumber. The beeping and/or vibrating, and the light reflecting on you distract your sleep. The blue light that they emit is detrimental to your overall health, not to mention it being a distraction while you’re asleep. Electronic devices reduce the levels of melatonin, a chemical that controls your sleep cycle. This keeps your brain alert, making it difficult for you to fall asleep.
3. Restrict Your Caffeine Intake
Caffeine tolerance varies greatly between people. Its effects may stay for as long as 3 to 7 hours. For some, coffee in the morning may be enough to keep them awake, while for others, even the evening cup of coffee doesn’t have any effect on their sleep. So, your evening cuppa may be the reason why you aren’t able to sleep on time or are experiencing interrupted sleep. Hence, it may be best to restrict your coffee to the morning, unless your evening cup o’ joe doesn’t affect your sleep. However, the reality remains that the lesser your caffeine intake, the better will be your quality of sleep.
4. Create The Mood
Get your body and mind into a comfortable mode that is conducive to peaceful sleep. Apart from maintaining the same sleep cycle, get yourself into the mood about 30 minutes or an hour before your bedtime. Slow down your pace of life and the activities you pursue. Rather than running after your children or going for a jog, calm down and pursue activities you can do while sitting – listen to soothing music, read, or meditate. And you know by now why catching up on the latest OTT release is a strict no-no at this time. Dim the lights to train your brain to relax, go for a warm shower, and enjoy aromatherapy to induce sleep. Draw your blackout curtains, so the light from outside cannot disrupt your sleep or make it difficult for you to sleep.
5. Follow A Fitness Routine Everyday
Definitely not just before sleep time, for reasons we just discussed above, unless they are light muscle and stretching exercises. Keep aside about 30 minutes every day to devote to a workout routine. Select a form of exercise of your choice – anything that you enjoy, a choice you would be able to sustain in the long run. Go for a brisk walk or a jog, hit the gym, practise martial arts, or learn a dance form. If the sound of a regular workout regimen is a turn-off, mix and match different workout options to keep it interesting for you.
6. Have A Light Dinner
You’re doomed if you decide to treat yourself to a heavy feast of dal makhani, tandoori aloo & seemingly endless number of naan for dinner. Eat a light meal about 2 hours before your standard dinner time, so there’s some time for you to digest the food and not feel heavy when you’re about to hit the bed. In case your tummy calls out for food just before bedtime, snack on a fruit or a healthy dairy product to meet the sudden hunger pangs.
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