Seven things to add to your nighttime routine for a good night’s sleep

Sleep is an essential component of our mental, emotional, and physical health, and a lack of it may create significant disturbances in our day-to-day activities management. If a person has been sleeping deprived in the previous days, the amount of sleep required rises, resulting in a “sleep debt.”

Furthermore, Samar Hafeez, a Psychologist, and Certified Holistic Health Coach argues that a lack of sleep causes more than simply a tired sensation. It can have a detrimental impact on attention, focus, thinking, problem-solving, and decision-making ability. It is acceptable to have a restless night now and again, but if it has become a regular, you might consider examining your sleep habits.

Make a good night’s sleep a priority: Daily, set aside 7 hours for unbroken sleep.
Establish a consistent sleep-wake schedule: Set and stick to a regular nighttime routine. With few exceptions, sleep and wake up simultaneously every day. This promotes the efficiency of your ‘biological clock”s circadian rhythm.

Keep a sleep journal: Stress and worrying thoughts are important causes of a restless night. Write down your racing thoughts in a diary whenever you feel unduly worried; this might assist ease tension. Avoid using electronics before going to bed: Blue light generated by LED displays inhibits the generation of Melatonin in the body and dupes the brainiac into believing it’s still daytime even if it’s nighttime.

Practice nighttime rituals: Physical routines such as changing into evening attire, brushing teeth, and combing hair alert the brain that it is time to sleep.

Keep your bed for sleeping and sex only: don’t work or eat in bed. Sex, on the other writing, is known to lower stress hormones in the body and frequently contributes to improved sleep quality.

If you haven’t plunged asleep after 30 minutes of coming into bed, or if you’ve woken up and have difficulty falling back asleep, don’t stay in bed for too long. Shift to a more comfortable spot or meditate. This helps change the perception of a bed as a place to rest/sleep rather than a place to stay awake. Checking mobile phones for emails or SMS is not a good idea. Only go around to bed when you’re tired. Sleeping aids such as earplugs, eye masks, and sound conditioners may also help to better sleep quality.
Getting enough quality sleep regularly is critical for proper immune function and overall health. To achieve a good night’s sleep regularly, try all of the ways listed above.

The authored article is written by Sejal Wakkar and shared with  Prittle Prattle News exclusively.

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