Sleep is well-known for its importance to our physical and mental well-being. Despite the importance of sleep, a disturbing amount of people are consistently deprived of good sleep and feel drowsy during the day.
A good night’s sleep is necessary for good health and a happy mindset. But when was the last time you awoke feeling refreshed, alert and hopeful, ready to face the challenges of the day? Or did you fall asleep without effort or worry?
You are not alone if you nodded after reading those questions. Many of us are affected by these circumstances.
To create perfect sleeping conditions, try these simple ideas to calm the mind and relax the body.
Ways to unwind for a better night’s sleep at the end of the day
It is important to take time in the evening to decompress and unwind before going to bed, especially after a long day. That does not imply you should transform your home into a solitary haven. A few simple tweaks might help you shift from day to night by reawakening your senses and calming your active mind.
Music has the ability to relax us.
Instead of listening to the news — or the noise in your head/mind – when you go home, turn on your favourite music. While classical music has been proved to relieve stress and lower blood pressure, any music you appreciate will help you relax and boost your mood.Dim the lights at night when you are at home.
Consider using lamps, dimmer switches or candles instead of turning on a strong overhead light to create a more relaxing atmosphere. Indirect light is less obtrusive to the body’s natural circadian rhythms and is also more discreet.Limit your coffee and alcohol intake later in the day.
Part of the night-time winding down process begins throughout the day. It includes doing some exercise first thing in the morning, reducing caffeine after lunch (coffee, tea and soda), avoiding items that upset your stomach and possibly missing happy hour because drinking alcohol late in the day might affect sleep quality.Get some natural light early in the morning or earlier in the day (outdoors if possible).
Getting sufficient natural light during the day can also help maintain a balanced sleep-wake cycle in your body.Reduce the number of emails you receive in the evening.
After dinner, avoid reading (or sending) work emails. The mere thought of checking work email after hours, according to research, might cause worry and tension. Each new message indicates a new decision you must make, keeping your mind busy (and taking away from social time, family time or alone time). According to the study, practising mindfulness might help you relax and be present throughout social, family or solo activities. To feel your best during the day, you must get enough sleep at night. Unluckily, you cannot wave a magic wand to make that happen. However, these were some simple things you may do to improve your sleep. Also, to learn more about how to sleep better, you can connect with Vijay Thakkar, an exercise science expert!
