Tossing and turning the whole night will significantly impact your health. Besides, a good night’s sleep is as essential as exercise or a balanced diet.
Poor sleep causes weight gain, adverse effects on your hormones, increased stress levels, and risk of heart diseases. Quite the opposite, good sleep can help you relax, reduce your stress and keep you healthy.
Due to work-related stress and poor lifestyle habits, most people rely on pills and other ways to induce sleep. However, it is not a good option in the long run. It is vital to develop a sleeping pattern – naturally. And there are many ways to get started, so read on.
1. Your diet intake matters
Your daytime eating habits can affect your sleep.
- Focus on a healthy diet plan with lots of greens and fruits.
- Do cut back on sugary meals and refined carbs as it triggers wakefulness at night.
- Avoid bigger meals at night – and try making your dinner time lighter.
- Have your meals at least two hours before you sleep.
- Avoid spicy and acidic foods as they can cause stomach issues.
- Limit your caffeine and nicotine intake, as it can disrupt your sleep routine.
- Also, avoid alcohol as it interferes with your sleep cycle.
- Don’t drink too many liquids, as it may result in frequent washroom trips at night.
2. Sync with your natural wakeup cycle
When you get in sync with your body’s sleep-wake-up cycle, it will help you develop a habit of sleeping naturally. Besides, if you keep a regular sleep-wake schedule, it’ll help you feel more refreshed.
- You must try to – go and sleep – and get up simultaneously, as it helps to set your body’s internal clock. It optimizes your sleep quality and reduces stress.
Also, it is essential to choose a time when you naturally feel tired or sleepy. Besides, if you are getting enough sleep, try waking up without an alarm clock.
- Maintain this schedule on weekends to avoid jetlag-like symptoms. If you need to go to a party or a late night, opt for a daytime nap rather than compromising your nighttime sleep.
- Napping is good, but only for fifteen minutes during the daytime. Napping more than an hour can disrupt your natural sleep at night.
Also, you need to start your day with a balanced meal plan.
- Skipping your breakfast can delay your blood sugar rhythm and lower your energy, which may disrupt your sleep.
3. Control the light exposure
Do you know melatonin is a hormone controlled by light exposure? And this hormone helps to maintain your sleep cycle.
- Your brain might create more melatonin when it’s dark – making you sleepy – and alert when there is light.
- It is vital to expose yourself to bright sunlight in the morning, so you can stand on your window or the balcony while having your morning coffee.
- Spend more time in the sunlight; you can take work breaks and exercise if you have the time.
- Keep all your blinds and curtains open – move your work desk closer to the window.
- Don’t read with backlight devices – as they are more disruptive.
- Avoid bright screens within an hour of your bedtime, as the blue light emitted from your phone, tablet, or TV can be disruptive.
- While sleeping, make sure the room is dark, or you can use a sleep mask.
- If you can’t sleep without light, try installing a dim light or small flashlight in the corner of your room.
4. Exercise during the day
Doing exercises daily can have a positive impact on your sleep. People who exercise frequently sleep better at night. Besides, regular exercise improves insomnia symptoms – and regulates sleeping patterns.
- The more vigorously you exercise – the more powerful are the sleep benefits.
- If you are a beginner, starting with fifteen minutes walk can also make a difference.
However, it can take several months or days before you experience the effects of exercise on sleep. But, it is essential to start somewhere.
- You need to be patient and focus on your exercise regime for a long time.
- Exercise improves your metabolism and regulates your body temperature.
- Relaxing and low-impact exercises such as yoga can also help to promote good sleep.
5. Improve your sleep environment
When your room is peaceful and cozy, it tells your brain that it’s time to wind down. Also, at times small changes in your environment can impact your sleep.
- Keep your room cool, quiet, and keep the noise down.
- A bedroom that is too cold or hot can interfere with sleep.
- In summers, keep the temperature ordinarily cool. And in winters – don’t keep it too hot.
- Most importantly, your room should have adequate ventilation.
- Make sure that your bed and mattress are comfortable, which also affects your sleep. You won’t be able to sleep well with an uncomfortable mattress. Additionally, your mattress should be firm, and your pillow should provide good support.
6. Clear your head and thoughts
Most people are unable to sleep at night because of thoughts. This is because they constantly keep thinking about the day or something.
- Residual stress and irrelevant thoughts can affect your sleep. Therefore, it is essential to wind up and clear your thoughts.
- Take small steps to manage your thoughts. For example, replace negative thoughts with positive ones to help you sleep better.
- You can develop a bedtime routine for relaxation.
For example, listen to your favorite song or read your favorite book. Take a warm bath and use natural fragrance in the room. Also, if possible, don’t use social media sites at night.
- The more you keep your head clear, the more you will be able to sleep better.
- Calm your mind – and it will help you feel relaxed while sleeping. You can also practice deep breathing exercises – while sleeping.
About 7 to 8 hours of sleep is essential for a healthy body. By sleeping well, you can stay healthy. However, it is vital to stick to natural ways to develop a sleeping habit – and avoid using supplements and pills.