Sleep is the recharging mode for our bodies. The importance of having a good night’s sleep is invaluable. Even Shakespeare talks about sleep in his famous play Macbeth and points out that sleep is what heals and cures our minds and bodies. So, it is a no-brainer to sleep peacefully at night and wake up the following morning in refreshed and rejuvenated mood.
But wait! This is easier said than done. The world has changed and people’s lifestyles have changed too. Working late and waking up early the next morning has become the norm. Sometimes, that is essential but doing it for a long time takes a toll on our body and hampers our productivity. Having a correct sleep schedule is indispensable.
If you are also facing similar problems of not being able to sleep properly and waking up really late the following day or you just cannot sleep throughout the night, then fret not because I am curating a list things which can help you to sleep better and quickly. So, without wasting any more time let us dive right in.
#1 Avoid Caffeine
You should make it your habit to not drink any kind of caffeine products including tea and coffee. Caffeine is known to increase your alertness and interfere with your sleep. Even if you need to have any products containing caffeine you should consume it hours early before you go to bed.
You should avoid doing anything on your bed except sleeping. You should have your own designated working space and you should work only in that place. Even eating should be avoided in your bed. Your bed should only be used to sleep. You should also make sure that your bed is as comfortable as possible. You should invest in a good mattress because a good night’s sleep, as mentioned before, is indispensable. This helps you to sleep quickly. You should also make the ambiance of your bedroom as dim as possible. Dim lights help you sleep faster.
You should exercise well. Being fit physically improves your all-around health. Moreover, exercising also induces a little fatigue and being tired helps you sleep better. Being in a good health is really helpful when it comes to sleeping. You are bound to experience similar results if you start exercising regularly and you will soon find out that your sleeping habits have improved over time.
You should avoid staring at screens before going to sleep. Smartphones and gadgets alike have become a necessary part of our lives and parting from them seems a herculean task but, to have a peaceful spell of sleep you should avoid looking at your phone or a computer at least 2 hours before going to bed. Looking at bright screens makes our brain think it is not the usual time to sleep and interferes with our natural biological clock.
#5 Read a book
If you are not able to sleep and get a sudden urge to check your Instagram feeds then I have a better alternative for you. Instead of checking redundant feed on your phone you should take up an interesting book and read it. Reading a book is way better than looking at your phone because you don’t have to look at a bright screen. You can also go to sleep peacefully whilst reading a book which is very difficult when you are at your phone.
#6 Avoid Daytime Naps
If you sleep all your afternoon chances are very high that sleep will not be visiting you anytime soon at night. You should make it habit to not sleep in the afternoon at any cost, how tempting it might portray itself. If you complete your sleeping quota in the afternoon, then you'll be sleeping very late in the night which not only be an inconvenience the other day but also will hamper your productivity. Taking precautions is the best thing you can do so that you can sleep peacefully at night.
#7 White noise
You can also use white noise as your background which helps you to sleep better. There are various apps available on mobile platforms as well as on the web which emits white noise of your choice. These noises may include sounds of thunderstorms, rain, forest, purring and many other environments. I am a regular user of these applications and listening to white noise helps me calm down and sleep peacefully at night.
#8 Take a bath
You can also take a quick warm shower before sleeping which increases your chances of sleeping better. What taking a bath does is that it will increase your body temperature because you are bathing with warm water. When you go to your bed, your core body temperature starts decreasing. What this does is that when your core temperature decreases our body induces a feeling of drowsiness and you start to sleep gradually. This is one of the most effective methods of making sure that you can sleep better at night.
#9 Have a sleep schedule
Having a regular sleeping schedule is really helpful. You should sleep at one definite time at night and wake up at one definite time in the morning. Usually forming a habit takes up to 21 days. If you are able to make this schedule a habit, it will help you a lot. Having a sleeping schedule will make you wake up even without an alarm clock. You also start to feel drowsy and sleep eventually at the time you go to sleep every day. This is the most important method that should be employed at the earliest.
The importance of sleep is well known. Cutting out bad habits and employing these great, healthy habits will help you in the long run. Sleep is what cures our mind and body and offers respite from the stress we feel every day. Without sleep we are bound to lose our health and mind and our sanity. Sleep really is a reward in our lives and we should do everything in our control to make sure we sleep better. A good night’s sleep makes sure that you are productive the following day and do your work efficiently and reach your maximum potential