Sleep is something that we can't skip. And if we are skipping it or not taking adequate amount of it as required by our body, we are probably doing something that is not good for our mental as well as physical health. Having a good night sleep can seem best for our health but nowadays not everyone is getting that type of sleep especially at night because of lots of stress, anxiety, depression, etc. in this running life.
So here are some do's and don'ts that can help you to get a good night's sleep:-
DO'S:
1. Mindfulness:
Doing some breathing exercises(meditation) and relaxing your mind and body can be really good for your night sleep. It can help you to calm your mind and throw back the stress and negativity so that you can sleep comfortably and happily.
2. Comfortable environment:
You can't take a good sleep if your room isn't comfortable or isn't in the right environment. So, make sure that the place/room you are sleeping in is comfortable, quite, dark and is as per your requirements.
3. Set a specific time for sleeping:
Don't change your sleeping schedule even on weekends or holidays! Because this can lead to uneven sleeping and your body may get confused that when is the sleeping time and when to become alert. Keeping a constant sleeping time can help the body to keep energized when you are at work and also helps the body to get tired or low when it's sleeping time and that all naturally!
4. Put away gadgets from you:
Keep a distance from gadgets or electronics while sleeping because the blue rays from televisions, smartphones, refrigerators aren't good for your mind. Vibrations from electronic devices can also disturb your sleep and can cause worry.
5. Use bedroom only for sleeping:
Use your bedroom only for sleeping or relaxing instead for using your smartphone, eating, playing games, watching movies, etc. Because the things you do in your bedroom create vibes which surrounds the bed whole day. Instead, use it for sleeping only, this will help your brain to see bed for only sleeping not for other things.
DON'TS:-
1. Don't excercise right before sleeping:
Don't exercise too much right before sleeping time because this can create extra energy in your body and cause trouble while making you fall sleep. Running or jogging excessively, cycling, dancing, intense excersing are not recommended before bed time. Instead, you can do some relaxing things such as taking a warm bath, listening ASMR(Autonomous Sensory Meridian Response), etc.
2. Don't use phone 60 minutes before bed time:
Disconnect your smartphone, laptop 60 minutes before sleeping in order to avoid stress, depression, worry and unnecessary dramas. Mobile, laptop screens can make your mind alert and can consume your time in using them.
3. Avoid taking naps:
If possible, avoid taking naps at afternoon specially after 3PM. This can help you to fall asleep faster in night and can give you a more relaxing, worry-less sleep. In case if you are taking a nap make sure it cannot be longer than an hour.
4. Don't eat too much:
Make sure you are eating right type of dinner. Heavy, greasy meals can make your body feels heavy and can cause difficulty in sleeping. Eat light foods that are easily digestible and are full of important nutrients. Also, it is not advisable to go to bed hungry! Even if you are dieting, don't sleep without eating anything. Instead you can go for light snacks, fruits, diet foods, etc. before sleeping.
5. Do not drink, smoke or take pills:
Smoking, drinking, taking pills aren't good for health. But if you are drinking, smoking occassionally or just for fun, it is advisable not to do at night time because this can disturb your sleep. Nicotine present in cigarettes and caffeine present in alcohol isn't good right before sleeping. Also, taking sleeping pills regularly can become a habit and doesn't make you sleep without them. So avoid taking them as much as possible.
*That's it for today's blog. Hope you enjoyed it. If you enjoyed, make sure you comment down or give me some suggestions.😊*
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