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Many of us are not getting enough sleep. Maybe because we are always busy, stressed,or keep scrolling on our phones late at night, which is very bad for our health. Sleep is not just about relaxing when you’re tired; in factit’s one of the best activities to do to recover your body and mind. Especially when you’ve faced a hard day, hard workout, or something overwhelming.
In this article we’ve put 7 simple tips for you that’ll help you sleep better and feel fresher. You don’t have to do all of them together; simply start with 1 or 2, and when you successfully add them to your routine, move on to others too.
1. Go to Bed and Wake Up Around the Same Time Every Day
Maybe it sounds boring, but it’s actually working. Your body follows a natural clock, and that’s your routine. When you go to sleep and wake up at random timings, it confuses your body timings and creates hurdles while sleeping.
What to do:
You should try to go to bed and wake up almost at the same time daily and on weekends also. If, due to any reason, you’re sleeping late, then set your alarm for regular wake-up time so that your body doesn’t get confused.
Why it helps:
Following a schedule helps your body sleep well and heal as well. The time when you’re sleeping is the time when your body fixes itself, develops muscles, fights with toxicants, and also clears the brain fog.
2. Make your Bedroom a Peaceful Place.
The place where you’re sleeping matters a lot. If your room is too bright,noisy,messy,or warm, then you’re going to face problems in sleeping properly.
Try this:
- Ensure that your room temperature is comfortable.
- Keep the lights off.
- If noise is bothering you, then use earplugs.
- Keep your room clean and classy.
Why it helps:
A comfortable, peaceful room indicates to your brain that it’s the time to relax and recharge yourself. And a better sleep result is better recovery whether you have sore muscles, are stressed, or are feeling less energy.
3. Create a Relaxing Bedtime Routine.
Have you ever observed the sleep routine of babies? It’s just a bath,book,bed. As an adult you should also follow this. If you’re scrolling and then suddenly go to sleep, then your brain doesn’t get time to calm down.
What helps:
- Avoid screens an hour before going to bed.
- Take a lukewarm shower or do some light stretching.
- Listen to call and slow music or read a few pages of any of your favorite books.
Why it helps:
Letting your brain have a chance to relax will help you fall asleep faster and more deeply. And that deep sleep is the moment when real recovery takes place. Your muscles get healed,your mind resets, and your mood changes.
4. Put Down the Phone Before Bed.
I agree that this one’s hard. But it’s right, because screens mess up the ability of your brain to fall asleep. The blue rays tell your brain that it’s daytime, due to which you stay awake for a long time.
What to do:
Try to not use your phone at least 40-60 minutes before going to bed. If you’re using it, then turn on your phone’s night mode or use weak blue light glasses. But instead of this, you should go for reading books or listening to music.
Why it helps:
Having less screen time will increase your sleep hormones. Which signifies deep,better sleep and also a better reward for your mind and body.
5. Watch What You Eat and Drink At Night.
What you put inside your body before sleeping is important, as it can either help you sleep or hurt you while sleeping.
Avoid:
- Caffeine after afternoon
- Heavy and oily food before bed
- Alcohol
Helpful choices:
- Light snacks like fruits, oatmeal, or some dry fruits
- Herbal tea
Why it helps:
Eating or drinking the wrong things can disturb your sleep, which reduces the speed of recovery. But the right food will help you relax and sleep more comfortably.
6. Move Your Body (But Not Right Before Bed).
It’s true that exercise is good for healthy sleep. It makes your body tired in a good way and helps you sleep deeper. But exercise just before bed will keep you awake.
What works:
Try to have a walk,run,or exercise earlier in the day or at least 4 hours before bed. And if you’re just stretching or doing some asanas, that’s also good for you.
Why it helps:
When you keep moving your body instantly, your sleep improves. Which gives you more time in deep sleeping where your body will heal your muscles, boost up your immune system, and refresh your mind.
7. Give Your Mind A Break.
A tired body can also keep you awake. Overthinking, getting tense, or feeling anxious makes it hard for your brain to fall asleep, because of which your recovery suffers.
Try this:
- Write your whole day’s activity in a diary.
- Do breathing exercises.
- Meditate or keep yourself quiet for a few minutes.
- List 5 things you’re thankful for.
Why it helps:
Making your mind calm reduces stress hormones like cortisol. Which helps you in falling asleep quickly, sleeping deeper, and having a fresh mind after waking up.
Your nighttime routine deserves a calm finish. With ingredients that promote relaxation and recovery, Yu Sleep can help you drift off without the tossing and turning.
Conclusion
If your sleep cycle is disturbed, it means your recovery cycle is also. Whether you’re exercising, handling stress, or just trying to make yourself feel better regularly, good sleep is the only key.
Here’s a quick reminder of the 7 tips:
- Stick to a sleep schedule.
- Create a peaceful bedroom.
- Wind down before sleeping.
- Avoid screens.
- Eat and drink smartly.
- Move your body, but not too late.
- Keep your mind relaxed.
You don’t have to do all these things perfectly together. Simply start with 1 or 2 tips that are easy for you to follow and start building from there. Your body will automatically notice the difference, and due to this, your mood, energy,and focus will all start noticing the difference.
