#HealthBytes: 10 bedtime rituals for better sleep and awesome mornings
More often than not, we wake up in the morning feeling all tired and worked up, as if the night's sleep just wasn't enough. All of us desire sufficient good-quality night's rest, and luckily, with a number of daily bedtime rituals, we can significantly enhance the quality of our sleep. Here are bedtime rituals to follow for better sleep and awesome mornings.
About dimming your lights, and saying goodbye to your phone
Lighting: Exposure to bright, electric lights later in the day can lower levels of melatonin-the hormone that makes us feel sleepy. So, dim the lights to relax your mind and sleep better. Bye-Bye to screens: The lights from your phone and computer screens disturb your body clock and sleep. Make sure to say goodbye to technology before dozing off for a sound sleep.
About downing the temperature, staying away from pets
Temperature: If your room is too warm, chances are you won't be able to sleep well. Our body desires a cool temperature to be able to fall asleep. So, switch on that AC and cool down the temperature. No-pets zone: Studies have shown that sleeping with your pets on same bed can result in disturbed sleep. So, bid farewell to them before going to bed.
What to drink, what not to drink
Tea: Create a daily, night-time ritual of sipping some hot, herbal tea before hitting the sheets as these hot beverages have a calming effect on our body and mind, thus inducing sound sleep. Alcohol: Now, you might want to argue that alcohol encourages sleep. Sure it does, but that's temporary. Ultimately, it disturbs your sleep-cycle in long-term, and makes you get up at odd-hours.
Your dinner (and snacks) determine your sleep quality
Finish dinner three to four hours prior to your natural sleeping time. This will help facilitate timely digestion, and avoid gas, heartburn, or indigestion. Also make sure that your dinner is light and easily-digestible. Stay away from that butter chicken! If hunger strikes back, stick to easy, healthy snacks like a banana, apple, or just grab a couple of nuts.
A couple of more rituals to follow for sound sleep
Try out other relaxing activities like reading books (not from screens), meditation, and listening to slow, low-volume music to calm down your mind. You can also try getting a nice bed-time massage. This will ease your muscles and facilitate nicer sleep. Also, keep your bed tidy, as untidy environments are stressful and may keep you from falling asleep.
