Its 1:30 a.m.
After a full day of office and household work, you are still waiting for that sound sleep.
Our minds are overworking and overthinking and since we mostly don’t regulate our brain to take a break and calm down. The above scenario is very normal for many of us. This situation worsened in the lockdown phase of covid. Being at home 24x 7, our wake up-sleeping schedule took a big hit and as a result many of us developed anxiety and depression.
Sleep is important as it helps our body recover. Sleep helps us mange stress and anxiety better. A sound sleep at a scheduled time can help us get rid of habit-forming dependencies like caffeine, tobacco, alcohol, television and binge-eating, which we all do, to relieve our daily stress.
Lack of quality sleep consistently can lead of many health problems like lack of concentration, increased inflammation, difficulty in losing weight, impaired insulin signalling and testosterone production.
Here are some ‘do’s for getting better sleep tonight:
Make exercise your habit
Exercise has numerous critical health benefits – but it also helps your body relax into sleep. When you exercise, your body releases endorphins that naturally make you feel good. For some people, gentler, low-intensity workouts such as yoga, Pilates, or a relaxing walk in the park are the best remedy for stress. Others may prefer high-intensity workouts such as weightlifting. Prior to sleep, limit any stimulating activities such as exercise, any gadget and work. Instead, perform activities that you may find relaxing such as reading or taking warm shower.
Learn a few relaxation techniques
Take time to let your mind and body unwind – with deep breathing, relaxing stretches, and mindful meditation. Listening to some soft soothing music can also help you sleep well.
Stick to a regular sleeping schedule
Make every effort to go to sleep and wake up at the same time each day. This creates a sleep rhythm that your body will thank you for. Healthy nutrition, exercise, proper lifestyle choices and sleep promote better health.
Maintain comfortable room temperature
Insomnia is related to high body temperature. If your room is too warm which also increases your body temperature, you may find it difficult to sleep. Try to maintain a comfortable room temperature, that helps you sleep well.
Take Good Nutrition Calm & Balanced Relax Shot (a natural stress relief supplement)
Good Nutrition Calm & Balanced Relax Shot is a unique combination of herbal extracts from traditional Indian herbs like Kaunchbeej, Jatamansi, Jatiphala, Safed Musli, Vacha and Sarpagandha. This exceptional blend relaxes your mind, calms your nerves, reduces stress, improves your quality and quantity of sleep and helps in overall rejuvenation, while minimising the feeling of fatigue.
It is a conveniently packed anti-stress and anti-anxiety oral liquid shot which is also non-habit-forming and has no side effects.
Here are some ‘don’ts’ during bedtime to help you sleep better
Limit caffeine and alcohol intake
Limit your caffeine intake, especially in the late afternoon or evening. Decrease tobacco and alcohol use for better sleep.
Avoid gadgets before bedtime
Avoid electronic gadgets including tablets / computers / smartphones including television on your bed. Artificial light exposures can potentially impact your quality of sleep. Light affects the human biological clock. Melatonin- a hormone signals your body that its time to sleep. Artificial blue lights from electronic gadgets disrupt the production of melatonin and thus hampers your sleep.
Avoid sleeping at places with loud noises
Unwanted noise around your sleeping time can disturb your sleep schedule. Choose a place that is quiet and peaceful for better sleep. Choose earplugs if the sounds are inevitable.
Lastly, getting enough quality sleep isn’t only a health necessity but it can also help you perform better mentally, physically and sexually. Practising above tips can definitely improve your sleep patterns and make you happier!!