Six guaranteed ways to get a better sleep
Tired of counting numbers and wrestling with your blanket to catch some Zzzs? You’re not alone! With a life largely dominated by long to-do lists, a stressful work-life routine, and unending chatter of social media – many of us think of 8 hours of sleep as a distant luxury today! But a good night's sleep is important! It doesn’t just recharge your body for the next day, but also keeps you mentally and emotionally fit, regulates hormones, and makes you active and aware!
So how do you get back on a healthy sleep routine?
Sleeping well can be as simple and as complicated as it can get. To fix your sleep routine, start with the basics and get your daily routine in line. By just waking up on time and hitting the bed on time at night, you can start building a good sleep routine.
Here are some ways to improve your sleep quality:
Fix your circadian rhythm
According to Miten Kakaiya, fitness and wellness coach at Miten Says Fitness, "The first step towards better sleep is to align yourself with the rhythm of the sun. Try waking up at sunrise and hitting the bed at a reasonable hour. This simple routine can work wonders in regulating your internal body clock and make way for restful nights."
Aromatherapy for better sleep
Picture this: You enter your bedroom, and the air is filled with a gentle, soothing fragrance. It instantly transports you into blooming lavender fields, nature’s beauty, and the soothing feeling around it. Incorporating aromatherapy, especially with lavender oil, makes your nightly ritual a sensory experience. The lavender fragrance gives a cue to your brain to release melatonin and helps you ease into the rhythm of deep, restorative sleep.
Sip and relax with Chamomile Tea
Post-dinner rituals matter, especially when it comes to sleep. Instead of reaching out for late-night snacks, opt for a cup of chamomile tea. Known for its calming effects, chamomile can help relax your body and mind, making it easy to drift off to a serene slumber.
Timing is everything
Time plays an important role in drafting a healthy sleep routine. Waking up early, avoiding caffeine products like coffee, tea, diet coke, energy drinks, etc post 3 p.m., avoiding screen time 30-60 minutes before hitting the bed.
Take a digital detox
In the age of smartphones and binge-worthy shows, it's crucial to establish a screen-free zone at least 30-60 minutes before going to bed. The blue light emitted by screens interferes with melatonin production – the hormone responsible for sleep. Power down your devices, make your room darker, and give your mind a chance to unwind before hitting the bed. Preparing for sleep 1 hour before hitting the bed can help you get into deep REM quicker.
A cool room, ideally a room temperature of 16 to 19 degrees Celsius, is a sweet spot to enhance your comfort and encourage a restful sleep. A few tweaks to your daily routine can build a sweet dream routine for you! Follow a dedicated daily routine with your workout, meals, and even healthy habits that enhance your quality of life. The need is to take conscious steps towards improving your daily routine, and your sleep routine will follow soon.
