Here's how you can get a good night's sleep
What's the story
A good night's sleep isn't something that comes easily to everyone.
Several factors affect the quality of your sleep. It could be about not being tired enough, over-exposure to screens, or simply the set-up of your bedroom.
No matter what the reason is, the truth is that sleeplessness can affect your health.
Here are a few solutions to help you sleep better at night.
#1
Read a book
Besides expanding your knowledge base, reading calms the mind and improves the quality of sleep.
Reading as a bedtime routine tells your body that it is time to sleep.
With increased screen time throughout the day, we also need to give our eyes some rest from the blue light.
Moreover, reading also helps you de-stress, something you must do to get good sleep.
#2
Stay away from phones
Talking about reading, if you are in the habit of doing that on a device, then put it down at least an hour before bedtime.
Exposure to the blue light from smartphones messes with your body's ability to prepare for sleep by blocking a hormone called melatonin that makes you sleepy.
Blue wavelengths, beneficial during daylight hours, are the most disruptive at night.
#3
Listen to soothing music
A powerful art form, music has the ability to relax you and put you to sleep.
Listen to relaxing music instead of watching web series, or listening to rock music.
It is known to help you fall asleep quicker and ensures a restful sleep throughout the night.
Listening to the Aum chanting can help you enter the dreamland in no time.
#4
Get some physical activity
Those who are involved with a lot of physical activity throughout the day usually get better sleep at night.
This being said, not all of our work permits us to be physically active.
Try to do some light exercises or go for a brisk walk post-dinner.
This activity will help tire you and put you in a restful slumber.
#5
No naps in the day
Napping in the day can interfere with your sleep at night.
If you choose to nap, limit it to a maximum of 30 minutes. Also, avoid napping later in the day or after sundown.
However, if you are required to do graveyard shifts, you would need to nap late in the day before work to function well and overcome the insufficiency of sleep.