The time we live in is demanding, the hectic work schedules and stringent deadlines lead to an obliterating work like balance, which in turn results in increased stress levels. This has a direct impact on the sleep cycle one follows. However, to lead a relaxed and stress-free life, it is very important to get that perfect sleep daily.
Before knowing how to get that perfect sleep, it is quintessential to know, why a perfect sleep is necessary in the first place. Sleep is the time when your body does the repair work to give you a balanced mental and physical wellbeing.
Your brain relaxes and prepares for the day to come, keeps you away from depression, mood swings and anxiety and allows you to be focused and cheerful. Your body release growth hormones while you are asleep, repairs the arteries supplying blood to the heart, saves you from obesity, maintains a hormonal balance and is a well-known beauty secret.
Now we know the benefits of having a perfect sleep, let us see how one can achieve a good night sleep to reap the rewards it offers.
Your Body and Habits
- Sleep Cycle – The first and most important thing is to maintain a balanced sleep cycle. Our body tends to follow a biological clock, that is to say, it follows a pattern. Once you maintain a constant time to hit the bed, eventually you will start falling asleep at that time easily. Set a schedule best suitable to your routine and follow it sincerely. Try to follow this schedule even on the weekends.
- Exercise Daily – Hit the roads early in the morning, this gives an instant boost to your metabolism, helps you fall asleep easily and also keep you physically fit. Exercise could be in any form you like, for instance, cycling, swimming, practicing yoga, or playing your favorite sport.
- Meditation – Meditation helps you fight insomnia by making you aware of your breathing pattern and helping to gather your thoughts to the present. This prevents you from stress and fear of future, allowing your brain to calm down and help you achieve a peaceful sleep.
- Sleep Ritual – Follow a 5 minutes sleep ritual daily before going to bed. Wash your feet, take deep breaths and relax, stretch all your muscles, starting from toes up to your neck and shoulders. Close your eyes and acknowledge your quiet surroundings. This will help you unwind and relax.
- Look at what you eat and drink – Monitor your daily caffeine intake. Reducing the intake of the number of cups of coffee or tea gradually will help you sleep better. Research studies confirm that consuming caffeine even six hours before bedtime can reduce the overall sleep time by 1 hour. Nicotine in the cigarettes also acts as a stimulant and impairs the sleep cycle. Refrain from smoking.
Your Environment
- Bedroom Environment – Try to keep your bedroom dark, quiet and cold. This will help you fall asleep easily, as small of sunlight is also enough to trigger melanin production and hamper a peaceful sleep. Make sure to keep it sound proof, as noise can disturb your sleep, and it may be difficult to go back to sleep again.
- Mattress and Pillow – Ensure that the mattress and pillow you sleep on are comfortable and allow you to good night sleep. It is better to replace mattresses older than 10 years, as they get de-shaped due to constant pressure and can lead to backaches and problems in falling asleep. Make sure to change your bed sheets and pillow covers regularly to keep them free from germs and allergens. Keep your bed clean and empty to avoid rolling on an object that can disturb sleep.
- Put Cell Phones on Do Not Disturb/Silent Mode – Keep your cell phone on silent mode and put it out of your reach from the bed. At times you get tempted to casually browse the internet and get glued to something interesting and losing on a big chunk of your sleep time. However, stay away from using bright screens (televisions, laptops, tablets or cell phones) before going to bed. This will prevent your eyes from excessive strain and help you sleep easily.
Always remember there is no alternative to a perfect night sleep. It gives you both, the peace to make important decisions calmly and also give you the boost to work throughout the day actively. Overall, a perfect sleep is the key to a balanced physical and mental health! Follow these tips to have a good night sleep.
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