Sleeping well directly affects your mental and physical health and the quality of your waking life. Fall short and it can take a serious toll on your daytime energy, productivity, emotional balance, and even your weight.
Try to go to sleep and get up at the same time every day and avoid sleeping in even on weekends.
Be smart about napping: Limit naps to 15 to 20 minutes in the early afternoon.
Control your exposure to light: Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark—making you sleepy—and less when it’s light—making you more alert.
Avoid bright screens within 1-2 hours of your bedtime: The blue light emitted by your phone, tablet, computer, or TV is especially disruptive. You can minimize the impact by using devices with smaller screens, turning the brightness down, or using light-altering software such as f.lux.
Don’t read with backlit devices: Tablets that are backlit are more disruptive than e-readers that don’t have their own light source.
Use the red lights if you get up during the night: If you need some light to move around safely, try installing a dim red nightlight in the hall or bathroom.
Exercise during the day
- People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep. but too close to bed and it can interfere with sleep. Avoid exercising at lease 2 hours before bed.
- The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise—such as walking for just 10 minutes a day—improves sleep quality
Limit caffeine, nicotine, refined carbs and sugary food: Caffeine can cause sleep problems up to ten to twelve hours after drinking it! Similarly, smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime.
Avoid big meals at night: Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn
Reserve your bed for sleeping and sex: By not working, watching TV, or using your computer in bed, your brain will associate the bedroom with just sleep and sex and make it easier to wind down at night
Keep your room cool: Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.
Relaxation techniques for better sleep:
Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. Try:
Deep breathing. Close your eyes and take deep, slow breaths, making each breath even deeper than the last.
Bedtime rituals to help you relax
Create a “toolbox” of relaxing bedtime rituals to help you unwind before sleep. For example:
- Read a book or magazine by a soft light
- Take a warm bath
- Listen to soft music which is produced at 333 Hz, 444 Hz or 528 Hz
- Do some easy stretches
- Wind down with a favorite hobby
- Listen to books on tape
- Make simple preparations for the next day
- Dim the lights in the hours leading up to bed
- Walk bare foot for 5-10 min
Supplements that can help with your sleep
Magnesium and potassium 400mg
Devise that can help with your sleep
Cranio-electro stimulation, red low amber lights, earthing mat, sleep induction mat