Sleep is the best form of meditation. – Dalai Lama
True, isn’t it? Sleep or deep slumber is one of the most elusive of our biological activities which rejuvenates and repairs our bodies. There is a reason why every article to do with improved health underlines a need to sleep an average of eight hours. Most of us get much lesser than our quota of forty winks. Restful sleep is related to improved immunity, being fit and better health. There are many things we can do to sleep well.
Here are ten habits to follow for a good night’s sleep:
- Regular Bedtime
Nothing spells disaster for your sleep than irregular bedtimes. If the time you crash out changes every so often, the body cannot adjust to the altered schedules. So there will be difficulty in sleeping. By following a regular sleep schedule, the body begins to release sleep-inducing hormones, and it gets more comfortable to sleep off.
- Au Revoir, Caffeine
Caffeine is the enemy of sleep. Having caffeinated beverages like tea and coffee after nightfall stops the body from falling asleep. Many people have a habit of having an after dinner cuppa which has the potential to keep them up into the night. By just doing away with this one cup of tea or coffee will bring about tremendous relief to your sleep.
- Sleep-enhancing Foods
Chamomile tea, hot milk, whole wheat bread, potatoes, and turkey are all foods that will make your eyelids heavy with sleep. Many of these bring a restful state to the body and fight insomnia.
- Go Offline
Switch off the electronics at least an hour before you hit the sack. The gadgets stimulate the brain, and the lights hamper the body into going into sleep mode. Once you unplug, you could read or meditate.
- Noise Reduction
Having sources of noise close by around bedtime can hamper with your sleep. Stay away from rooms that have television or music playing. If you stay close to a busy street or near the airport or railway station, add some white noise to the room.
- Lights Out
Dark rooms encourage the body to shut down quicker. Ensure that there are no strong light sources switched on as you head to bed. Light emanating from television, computer, and phone screens is also detrimental to you crashing out earlier.
- Bedtime Routine
Having a set of habits that you follow before you go off to sleep signal the body to start getting ready for bed. Your bedtime routine could include changing into night clothes, brushing your teeth, reading and saying your prayers.
- Sleep Surroundings
Comfortable mattresses, pillows, and soft linens help to sleep better and quicker. Neat, uncluttered area of the bedroom also is essential. Keep the lights subdued, and the room should feel fresh.
- Aromatherapy for Better Sleep
Many essential oils help us to sleep better. The usual choices are lavender, lemon and rose. Many stores cater to essential oil dispensers. Take your pick.
- Reduce Noon Naps
Having irregular or long naps during the day will leave you up and perky at night. Also, noon naps tend to derail the biological clock that dictates when we will sleep.