Improve your sleep

Here are some simple to follow techniques.

It means your internal clock. You need to sleep and get up at regular timings every day. The best time to sleep is from 10 pm to 6 am. This makes you expose yourself to daylight, fixing your natural mind clock and, eventually improving your sleep quality.

Firstly and most importantly, try to disconnect your devices 1 hour or at least 30 minutes before you go to bed. Dim or lower the lights, release your mind from the unnecessary thoughts, read or listen to books to relax your mind. Following these relaxing pre-bedtime rituals will improve your sleep duration and quality naturally.

Breathing exercises may help. Lay down on your bed, inhale through your nose investing 3–4 seconds, breathe from your abdomen, and exhale through your mouth. This activates the Relaxation response, helping you sleep better.

Your bed is for sleeping. Avoid working or doing daily chores on your bed. Before sleep, turn off bright lights, set your bed, adjust room temperature, and minimize surrounding noise. Your bedroom must be quiet, hygienic, relaxing, and cozy!

Avoid smoking and consuming tea or coffee in the evening. Take your dinner at least 2 hours before going to bed. Reduce intake of fluids before sleeping to prevent urination, which may interrupt your sleep quality. Drinking warm milk can help you sleep better.

Regular exercise is proven to lessen the symptoms of insomnia. Early morning exercise keeps you active all day long and induces sleep naturally and instantly at night. However, exertion must be avoided 2–3 hours before going to bed.

A warm and hot bath can assist you in increasing the quality of sleep. This induces sleep within a few minutes by relaxing your mind.

If remedies don’t work well, you should seek a doctor to figure out the presence of medical issues. The symptoms may involve insomnia, sleep apnea, snoring, stress or anxiety, depression, and other conditions.

If you face difficulty sleeping at night, do avoid it during the day. Managing work all day without siesta will induce effective and natural sleep at night.

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