Today’s fast-paced world and the daily grind often leave us tense. We ignore caring for our health, and healthcare becomes just another thing to worry about. A good night of quality sleep is often hindered by our to-do list, little reminders of our mistakes through the day, and worries about the future. That is why we have listed down the tips for getting better sleep.
In these stressful times, healthcare should be the primary goal of every individual. The first step towards self-care is an excellent night’s sleep.
Very few of us are able to sleep peacefully right after a day of hectic activity. Most of us use some activity, consciously or unconsciously, to transition into the realm of sleep. Did you know that about 49.1 percent of people use devices to wind down for sleep? Other methods include adjusting bedroom temperature, bathing or showering, reading, and dimming the lights.
Although there are different methods for achieving a state of sleep. People who tend to default to devices like laptops, mobile or tablets before bed might want to reconsider this as a form of healthcare. The blue light that these devices emit stops the brain from releasing melatonin, a chemical that helps the body sleep.
Data from the National Sleep Foundation show that about 71 percent of people sleep with smartphones in their hand or close to their hand. Easy access to smartphones means it’s tempting to check social media ‘one more time’. But these habits have an adverse effect on one’s mind and overall well-being.
Tips for Getting Better Sleep
Here are some tips for getting better sleep that will be useful for winding down before bed for a stress-free night of sleep.
1: Reduce screen time
Screen time is the top culprit when it comes to poor sleep. The screen light that devices emit hinder sleep and keep you awake for a long time, increasing your overall stress levels. Try to turn off the internet and all electronics an hour before bedtime. If this feels too difficult, start slow, with a quarter of an hour or half an hour, and with time increase this duration.
2: Focus on the mind
Many of us find our mind wandering, especially at night. It’s important to have a silent, peaceful mind for better healthcare and a night of restful sleep. While it’s natural for the mind to wander, a more peaceful mind will make it easier for you to wind down at night.
If you tend to think a lot, especially at night, write down your worries throughout the day, or keep a notebook next to you in bed. This way, you can address the issue right when these thoughts pop up, instead of worrying about it at bedtime.
3: Make a sleep-friendly bedroom
It’s important to keep the bedroom a relaxing space. But many things like TV, other gadgets, noise, light, or a poor mattress can hinder the quality of sleep and the overall atmosphere of the bedroom. An ideal bedroom should be dark, tidy and quiet, with a temperature between 18 and 24 degrees Celsius.
One of the simple tips for getting better sleep would be to add thick curtains to avoid the direct sunlight. Moreover, you may also try putting mattress on floor to check your sleep quality.
4: Try a hot bath or shower
Many people find that a hot shower helps the body relax. If you shower hurriedly first thing in the morning, evenings may be a time for a longer shower routine. When you take out time to shower or bathe just before going to bed, begin to prepare the body for rest. For instance, you can try to skip that last episode of your favourite series on Netflix in favour of deeper relaxation.
5: Dim your bedroom lights
Bedroom lighting plays an important role in your sleep. As per research in The Endocrine Society’s Journal of Clinical Endocrinology & Metabolism, too much light in the bedroom suppresses melatonin levels. The melatonin hormone helps regulate our sleep-wake cycles. Thus, try to dim the room’s lights before hitting the bed, as this will help you achieve a good night’s sleep.
In your busy lifestyle, your body and mind race all day for work, leading to you ignoring your healthcare. You may even be hitting the snooze button on your alarm because of improper sleep at night. It is important to be well-rested. A crucial part of this is winding down before bedtime.
Furthermore, it is always advised to have a comprehensive healthcare plan that will cater to all of your physical and mental health needs. A night of good sleep, followed by an invigorating wake-up ritual, helps you stay active through the day and keeps you healthy in the long run.