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We need to sleep, it’s essential for good quality life. However, due to many factors of modern life like stress, information overload, constant distractions, and 24/7 infotainment many of us suffer from poor sleep and insomnia. Here is the routine and set of measures that helped me to fix my sleep. Sleep is a bedrock of good health, thus make sure that you have good sleep on daily basis.
1. Limit stimulants, heavy food and water close to bedtime. These measures gradually prepare me for good sleep. Drinking coffee & smoking cigarettes makes the body too stimulated and often cause insomnia. Eating heavy food or drinking too much liquids also breaks sleep during night. In view of this, close to 6 – 7 pm start reducing stimulants, food and drinks.
2.
Set an alarm clock for sleep time as a reminder. Daily
reminder to go to sleep is much better than an alarm clock for wake-up time
that gets snoozed in the morning. Be consistent with the schedule you set for
yourself. Go to bed and wake up at the same time every day, even on weekends.
3.
Limit all kinds of screens from mobile, computer and
TV at least 30 mins after sleep alarm. This is very critical, since screens
emit blue light that messes up hormones and makes you unable to sleep.
4.
Visit restroom and brush your teeth before sleep.
These will serve as pre-sleep routine to signal to your body that it's time to
sleep and also prevent you from waking up during night to fix your urge.
5.
Optimize your bedroom. Make your bedroom cool, quiet,
and dark. Use curtains to darken your room. Turn off or take out all
electronics and other devices that emit light or make some kind of noise.
Different lights and noise do not let you fall into deep REM sleep.
6.
Fix your bed of good sleep. Make your mattress and
pillows comfortable to make good sleep posture.
7.
Sleep alone if needed. Sometimes sleeping with a
partner also may hinder you, your partner may annoy you with snorting or with
movements during sleep.
8.
Do physical exercises on regular basis. Incorporate
physical activity into your daily routine but avoid active exercise close to
bedtime.
9.
Get regular sunlight exposure. Natural sunlight
exposure during the day helps to regulate your circadian rhythm and fix your
sleep problems.