Great tips for good sleep

 

Approximately one third of  our life is spent on the bed. So make sure you get it right . We all know that good sleep is essential for health & success in life. If you are not convinced about the critical role of sleep in all areas of our lives,please read my article regarding the importance of sleep.

https://doctorsreedhars.blogspot.com/2024/02/how-many-hours-should-i-sleep.html

We  keep thinking of  how to optimize our foods, exercise etc. but tend to give less importance for sleep which is as important as nutritious food, clean water & clean air for good health.

How do we make sure that we sleep better?  

No body needs to be taught how to sleep . It is a natural process. It just comes as naturally as hunger or thirst .The change in lifestyle over the past few decades has disrupted  the natural process of sleep . Too much use of cell phones , long work hours , binge watching on OTT, exam preparation,personal issues etc. eat into the sleep time or disrupt the quality of sleep .So it is imperative the one prioritizes his/her sleep .

Follow these tips to establish healthy sleep habits.

• Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations. Limit daytime naps to <30 min for adults or completely avoid it .
• Invest in a good mattress. Avoid too high or too low pillows .
• Set a bedtime that is early enough for you to get at least 7-8 hours of sleep.
• Don’t go to bed unless you are sleepy.
• If you don’t fall asleep after 20 minutes, get out of bed. Go do a quiet activity ( e.g.reading an uplifting book ) without a lot of light exposure. It is especially important to not get on electronics. Checking on cellphone is a sure shot way to spoil any chance of getting sleep .
• Establish a relaxing bedtime routine. Avoid consuming violent content like violent video games or movies before sleep . Instead read some positive &  uplifting book or prayer before sleep.
• Use your bed only for sleep and sex. Do not work with laptop on bed or watch TV or eat food  on bed.
• Make your bedroom quiet and relaxing. Minimize Noise.Keeping noise to a minimum is an important part of building a sleep-friendly bedroom. If you cannot eliminate nearby sources of noise, consider drowning them out with a fan or white noise machine. Earplugs or headphones are another option to stop sounds from bothering you when you want to sleep.
• Keep the room at a comfortable, cool temperature.
• Keep room as dark as possible . Avoid using bed lamps. Keep thick curtains to block all outside light. Use sleep masks .
• Limit exposure to bright light in the evenings especially 1-2 hours before sleep . Avoid cool white or natural white light LED lights( have too much of blue light in them )  . Instead turn on warm white LED  lights( less blue light )  . They  have slight yellowish tinge and tend to  be soothing to eye . Use blue light filter eye glasses when using laptop or mobile .
• Turn off electronic devices( mobile phones, desktops,laptops , tablets ,TVs , routers etc.)  at least 30 minutes before bedtime.If possible do  not keep any electronic devices in your bedroom .
• Get sunlight exposure during day time for 15 min to 30 min.
• Exercise regularly especially in the morning . Avoid too much work out in the evening .
  
• Don’t eat a large meal before bedtime.Ideally complete dinner 2-3 hours before sleep .
• Avoid eating sugary foods at night as they disrupt  the sleep just like caffeine.
• Avoid consuming caffeine(coffee/tea/sports drinks/caffeinated cool drinks ) in the afternoon or evening. Have it before 2 pm if you have to .
• Avoid consuming alcohol before bedtime. Alcohol causes drowsiness but it destroys the quality of sleep .So the person wakes up  unrefreshed .
  
• Reduce your fluid intake before bedtime.

Bottom line : Value your sleep .So prioritize, personalize & protect  your sleep .