Can you remember the last time you woke up after a good night’s sleep? If you toss and roll on a regular basis, you’re not alone. From work stress to personal responsibilities, there are many factors that disrupt sleep patterns. As a result, it’s safe to say that the hustle and bustle of everyday life has disrupted our normal schedule. So how do you fix your sleep routine? Let’s check.
Tips for getting your sleep schedule back on track
If you’re sleeping late, waking up late, and napping, you need to pay attention to your sleep hygiene. And since today is Festival of Sleep Day, a day that helps people unwind and get the rest they need after the holiday season, we’ve compiled a list of the best tips for improving your sleep patterns.
Here are 7 tips for better sleep.
1. Avoid naps
Napping has several benefits, including stress reduction, relaxation, and fatigue management. However, if you nap too long, you may wake up feeling groggy and have trouble falling asleep at night. Take a 30 minute nap if needed. Also, if you have a disturbed sleep cycle, avoid afternoon naps.
2. Dim the lights in the room
This is one of the most important and effective components of good sleep hygiene. Keep your bedroom dark and quiet after you go to bed. Move phones and other electronic devices away from the bed and turn off table lamps. A bright room makes it harder to fall asleep because your brain doesn’t produce enough sleep-inducing melatonin.
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3. Take a warm shower
Who doesn’t like hot showers? After all, it’s so calming and relaxing. He’s also one of the best ways to get a good night’s sleep. In fact, according to the European Journal of Applied Physiology and Occupational Physiology, taking a bath before bed improves sleep quality, especially in older adults. So take a shower an hour before bed.
4. Listen to music
In addition to promoting rapid sleep and improving sleep quality, listening to music before bed can improve sleep efficiency. equivalent to a decrease in Try listening to soothing music, such as instrumental music, that can help reduce stress.
5. Read a book
Have you ever wondered why you feel sleepy after reading? Studies show that reading requires constant eye movement, which fatigues eye muscles and requires sleep. Reading can also help relieve stress, and reading just before bed can calm the mind and remove anxiety.
6. Drink Turmeric Milk
Turmeric, also known as Haldi, can be found in almost every Indian kitchen. Known for adding flavor and color to dishes. Think about it for a good night’s sleep. why? Milk contains not only melatonin, the hormone that regulates the sleep cycle, but also amino acids that induce sleep. Additionally, Haldi can protect against oxidative stress and sleep deprivation.
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7. Soak your feet in hot water
If nothing works, soak your feet in a warm bath for 15-20 minutes before going to bed. Soaking your feet in lukewarm water will help your body feel more relaxed. Warm water also increases blood circulation, making it easier to fall asleep. However, avoid doing it every night as it can dry out your feet. To ensure no side effects, soak your feet only once or twice a week.
Apart from these tips, maintain a healthy sleep schedule and watch your diet. Certain foods can disrupt sleep patterns and should be avoided before bed. Caffeine, alcohol, and spicy foods are examples of these foods. If you suffer from insomnia, you can also ask your doctor about sleep supplements.