How to promote better sleep at night

It’s important to go to bed early, by 10 pm, to maintain your body’s natural sleep-wake cycle (circadian rhythm). Going to bed early helps optimize sleep quality and quantity. If you sleep according to your body’s circadian cycle, you will feel fully recharged the next morning and be able to sleep deeply and peacefully. Sleeping early improves cognitive functions such as memory, concentration and problem solving. Getting enough sleep allows your brain to process and consolidate memories, learn new skills, and perform at its peak. Getting enough sleep is important for overall physical and mental health. Lack of sleep has been linked to an increased risk of obesity, diabetes, heart disease and other health problems. Going to bed early will give you plenty of rest for optimal health. Sleeping early also improves your mood in contrast to staying up late that can lead to irritability, fatigue and abrupt mood swings.

  1. Turn off the blue light- Blue light from electronic devices such as smartphones, tablets and computer screens can interfere with your body’s natural production of melatonin, a hormone that helps regulate your circadian cycle. Exposure to blue light before bed can make it harder to fall asleep and keep you up all night. Turning off blue light from electronic devices can improve sleep by reducing exposure to this type of light. Most modern electronic devices have a “night mode” or “blue light filter” that reduces the amount of blue light emitted by the screen. You can also use software or apps that automatically adjust the color temperature of your screen based on the time of day. By reducing your exposure to blue light before bed, you can stimulate your natural melatonin production and prepare your body for sleep. It helps you fall asleep faster, sleep longer and wake up rested and refreshed in the morning.
  2. The habit of reading- A reading habit can be very helpful to develop if you have trouble sleeping at night. It can be part of your bedtime routine, as reading is a calming activity and relaxes you before bed. Reading is a great way to take your mind off the worries and stresses of the day as you immerse yourself in the absorption of information. But remember not to use electronic devices such as tablets, smartphones or laptops to access an ebook before going to sleep.You can listen to your favorite books using audiobooks and podcasts. Choose a positive and uplifting book that will improve the quality of your sleep by reducing anxiety levels and enhancing feelings of peace. Your reading environment should be quiet and comfortable with dim lighting, as bright lights can interfere with good sleep by inhibiting the natural production of melatonin, a hormone that helps regulate sleep patterns. Try to read consistently at your preferred time each day and stick to a set time limit, as it will prevent the disruption of your sleep schedule. Experiment with different genres of books to experience different effect on your mind and body and choose the one that helps you unwind and relax.
  3. Bedtime routine- Establishing a sleep schedule that includes a series of activities helps your body know it’s time for sleep. By doing the same relaxation routine before going to bed each day, you train your body when to prepare for rest. Try to finish your dinner by 7-8 pm or have light easily digestible soupy dinner post 8 pm. Limit fluid intake in the hours leading up to bed to prevent sleep disturbances due to waking up frequently to use the bathroom during the night. Consuming caffeine or alcohol is strictly prohibited in the bedtime routine. Post dinner, avoid stimulating activities like watching TV, exercising or using phones. Instead spend time with your family, try journalling, reading books, spending time with your hobby, or listening to calm instrumental music/ambient sound to relax your brain and promote better sleep. Take a warm shower with the goodness of aromatherapy essential oil like lavender or chamomile or sandalwood to promote muscle relaxation, soothing the mind to fall asleep easily. You can have a warm herbal tea or golden milk ( turmeric milk) in your bedtime to induce better sleep. A good abhiyanga massage (with warm coconut or sesame oil) of your feets and hands prepare the body to go to the slumber mode. Finally, guided meditation or mindfulness or light yoga poses or pranayams can lead you to a deeper peaceful sleep at night.


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