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Ways to get better sleep

Benjamin Franklin had said, ‘Early to bed and early to rise, makes a man healthy, wealthy, and wise’.


Nepalnews
2021 Jun 07, 7:28, Kathmandu
Sleeping habit Photo: Freepik/Pinterest

Let’s not forget how getting enough sleep is just as important as regular workout and healthy eating. As Benjamin Franklin had said, ‘Early to bed and early to rise, makes a man healthy, wealthy, and wise’.

A good night's sleep can also dictate our mood for the whole day. If you are feeling a little cranky and irritated, it probably means you did not get enough sleep.

Researchers say lack of sleep impacts one's hormones, physical performances, and mental health. It can also weaken the immune system. Have you ever noticed when you get a good night's sleep you feel more refreshed and alert? But with the nation in lockdown, many find it hard to get a good sleep. Staying home 24/7 with nothing much to do. While we may not be able to go outside, the least we can do is, try and improve our sleeping habits, right?

Here are some tips to help you sleep better at night.

Fixed sleeping schedule

Trying to go to sleep and wake up at the same time every day helps your body set a routine.

If you keep regular wake-up time every morning, it will help you feel more refreshed and energised. So try finding right time when you feel tired every day and do not turn and toss every night. We also have a habit of staying awake till late hours on weekends which will affect the sleeping schedule. Try sleeping on time even on weekends and being consistent reinforces your body’s sleep-wake cycle. At first, it is going to be hard but as you follow the routine for a few weeks it will become a habit.

Limit daytime naps

It is good to get daytime naps but taking long naps can interfere with your nighttime sleep. So if you choose to take a nap, keep it up to 30 minutes only in early afternoons. This way it will not affect your nighttime sleep.


Pre-sleep routine
Photo: Vectorstock/Pinterest
Pre-sleep routine Photo: Vectorstock/Pinterest

Creating a pre-bed routine

If you have a hard time falling asleep at night, it is understandable that you might think there is something wrong with the way you sleep. But the things you do before bedtime plays a crucial role for falling asleep quickly and peacefully.

As much as you try to find a fixed sleep and wake routine, changing a habit is hard, so the pre-bed routine can make it more effective. Thirty minutes before you head to bed try to wind down. Quiet reading, low-impact stretching or yoga, quick showers and soothing music will help you doze off peacefully in time. Also put aside all your electronics while you are in bed so that you do not get distracted.

Try to avoid drinking alcohol and caffeine before you head to bed.

A glass of wine or coffee may seem harmless but it affects your sleep and will keep you from dozing off.


Hard time falling asleep. 
Photo: R. Michelson galleries/pininterest
Hard time falling asleep. Photo: R. Michelson galleries/pininterest

Improving sleep environment

We may not give our environment too much of a thought while we go to bed. But sometimes even a slight change in your bedroom can affect the quality of your sleep. So it is important to create a good environment to doze off.

Keep in mind if a bedroom is too hot or too cold then it can interfere with your sleeping schedule. Creating a good sleep environment often means cool, dark and quiet space. Exposure to light while in bed can make it more challenging to fall asleep. Not only that but make sure that your covers and pillows are comfortable and avoid using your bed for working purposes, watching TV, or even using your electronics. Having a different work space and sleeping space while working from home will make it easier to wind up and relax.

Photo: Pinterest
Photo: Pinterest
Sleeping routine
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