Every night I used to wish I could get better sleep but I was not sure how? I would toss and turn for hours before being able to fall asleep. Or maybe I would fall asleep but wake up multiple times throughout the night and then couldn’t get back to sleep. Well this was in the past!
I have tried certain remedies, which I thought was useful for me. Here below are some tips that can help you with better sleep performance. Do try them!
1. Limit Screen Time :
This is a hard one for most people. I am guilty of it too! I will usually scroll through my phone or watch TV before falling asleep. The blue light from your gadgets can inhibit melatonin production making it hard for you to fall asleep and stay asleep. The solution here is to activate Night Mode which reduces the amount of blue light from your screen, making it more warm toned. Thus, preventing it from interfering with the production of melatonin.
2. Sleep The Right Amount :
The reason why I would feel tired, despite sleeping for 5 to 6 hours every day on an average, was because I didn’t really get enough sleep for my system to feel active.is not enough. I changed my schedule, started sleeping for nearly 8 hours and it worked wonders!
On an average a person needs 7-9 hours of sleep each night to make sure they are rested enough to function better the next day!
3. Meditation :
I used to think meditation was dumb. Boy, was I wrong. Very very wrong. Meditation is hands down the best thing you can do for better sleep. If you have trouble falling asleep because your mind won’t turn off, then meditation is exactly what you need! It will help you be able to take those thoughts and push them aside and not have to think about them so you can fall asleep. Meditation does take some practice to really get the full benefit of it, but it’s super easy and so worth it once you get the hang of it.
4. Limit Caffeine :
I know you don’t want to hear this, but it’s true. Now if you just have one or two cups of coffee in the morning, that’s fine. But if you are someone like me who has the habit of drinking coffee in the evening as well, I would advice you to reduce it or cut it out completely! All the caffeine in your blood, keeps you wide awake and that’s one reason why you it gets difficult to achieve better sleep!
5. Set Up The Environment :
The atmosphere where you sleep is important. There could be things keeping you away and you might not even realize it. If it’s too noisy, too bright, too warm, etc. it could cause problems. Ideally, you want a very quiet, dark and cool room. I know, there’s only so much you can do about these things, but it’s worth a shot to see if it helps you! Earplugs if your environment is noisy, blackout curtains if your room is too bright and a fan to keep it cool in your room.
6. A glass of warm milk / hot shower :
An hour before I go to bed I take a hot shower, for some a glass of warm milk helps as well. Hot shower relaxes your muscles and pretty much calms your body and mind!