New Delhi: Falling asleep may seem like an impossible dream when you’re awake at 3 am, but good sleep is more under your control than you might think. Ideally, one should be sleeping eight hours a day for a perfect state of health, but in today’s world, taking out eight hours in a day is one luxury not everyone can afford. Not sleeping enough or irregular sleeping patterns carries with it both short- and long-term consequences. It can cause irritability, hamper your focus and brain power, amount to weight gain and in worse cases also trigger depression. Following tips can make the difference between restlessness and restful slumber.
Here are some natural ways which may help you sleep better.
Do Not Over-Eat
Overstuffing or eating too close to your bedtime can increase the risk of heartburn and indigestion, making it harder to fall asleep. Experts warn against bedtime munchies as well
Stick to a sleep schedule
According to National Sleep Foundation, sticking to the same sleep schedule even during the weekends is extremely crucial to ensure the proper functioning of your body’s clock. Your body has its own biological clock, according to which it carries out various functions. A well-regulated body clock could help you fall asleep and stay asleep for the night.
Exercise daily
Not exercising enough and leading a sedentary lifestyle can affect your sleep cycle in many ways than one. According to National Sleep Foundation. Some form of physical activity, vigorous or light can help you sleep better at the night.
Avoid alcohol, cigarettes, and heavy meals in the evening
For the perfect good night’s sleep make sure you don’t go overdose with your cans of beer. Alcohol, cigarettes, and caffeine can disrupt sleep. Eating large of spicy meals too close to bedtime can also take its toll
Catching up with other activities while in bed
Indulging in other activities prevents your brain from recognizing your bed as a place to sleep. If you must catch up with activities like reading, staring at your mobile screens, or cuddling with your pet, go into some other room, and come back, thereby signaling your brain that the bed is where you need to sleep.
