A good night’s sleep is essential for the mind and body since it rejuvenates your mental capability to help you stay active without making you feel weak and worn out. It helps you not only feel fit but also to look younger and fresher since the skin heals the most during sleep. Here are a few ways to ensure that your 6 to 8 hours of required sleep are peaceful and effective.
Set a Routine
Try to make your sleep pattern remains consistent throughout the week. In this way, waking up and going to sleep at a fixed time will help you establish a timetable and you will remain in tune with your most active and least active points throughout the day. It also helps you avoid stretching yourself too thin since your body gets used to a certain amount of sleep, as well as avoiding over sleeping and waking up way too late to get any work done. With further training, your mind may even automatically detect when it’s a weekend and you can get that extra hour or two of sleep that you have been wanting.
Throughout the day, it is important to get some form of physical exercise because not working out the body may result in an overworked mind which causes stress and makes it harder to relax. Yoga is a perfect way to combine spiritual and physical meditation at any time of the day for 20 to 30 minutes. It encourages slow and intense movements which help stretch out the body and muscles. This helps not only to relax them at night but also to avoid body aches and pains for an even more comfortable sleep.
Plan your Meals
We often don’t give much heed to how and what we eat. It is absolutely vital for the body to register what is being taken in by it and at what time. The time on which a meal is taken effects directly with your digestive system and if it is not taken care of, can cause irritation during sleep, making your stomach feel heavy and acidic. It is important to note that a healthy breakfast should be taken as early as possible for the body to be prepared for the rest of the meals, and an early dinner should be taken for the stomach to rest and feel stable just before sleeping.
Keep your caffeine consumption in check
A hectic day may require you to take in lots of coffee or tea to remain alert and awake. However, do keep in mind that taking a lot can lead to sleep deprivation since the caffeine starts to kick in during the night time and may interfere with a normal routine. It is also advisable not to take it as soon as you wake up since having it on an empty stomach might result in headaches and that could also lead to stress and an inability to sleep or relax properly.
Turn off or turn away smartphones
With smartphones, or any other electrical device that might have flickering lights, it is always a good idea to turn them away since flickering lights may irritate the eyes even when they are closed. Smartphones should be kept in silent mode because just like the lights, the constant buzzing may also become a form of disturbance and one look at the bright phone screen during the night is enough to disrupt a good amount of sleep time.
Make your bedroom relaxing
It is important to create a comfortable and inviting atmosphere in your bedroom since it is the place where you will be engaging in the final relaxation of your day. This sets the mood for a good night’s sleep and keeps you refreshed throughout the day as well. Here a few good tips are to make sure that the lighting is soft and minimal and the bed is cozy enough to enable the body to relax.
Avoid long afternoon naps
Sleeping for more than 20 to 30 minutes in the afternoon may disrupt sleeping patterns and may cause uneasiness at night. Unless your work requires you to be up most of the night, it is important to discipline yourself when it comes to day time naps since the body may feel like it needs more rest but in reality, the more you sleep during the day, the more tired you remain even when you are fully awake.
In order to stay physically and mentally present throughout the day, make sure not to compromise on a good night’s sleep. In the words of William Blake; “Think in the Morning. Act in the Noon. Eat in the evening, Sleep in the night.”