Top 10 Tips for a Sound Sleep

Life has changed dramatically following the outbreak of the COVID-19 pandemic. The so-called normal lifestyle has been altered for most people across the world. Normal outdoor activities have stopped, and people are staying at home. Many people are working from home leading to altered daily routine and food habits. Such changes have affected the natural sleeping pattern of many. A disturbed sleep is a precursor to poor physical and mental health. During sleep your body repairs and energizes itself, preparing you for the next day.

Irrespective of your daily routine there are some strategies if followed that may enable you to sleep better and feel better. Here are some tips that may help get a sound sleep.

1. Work on a regular ‘Sleep Cycle’ 

Try to sleep at the same time every night and wake up at the same time every morning. This will set your body’s natural clock and improve the quality of your sleep. Initially you may use an alarm clock to help you wake up on time but gradually get used to waking up without it. Remember to place the alarm clock more than six feet away.

2.Create a calm atmosphere

You must prepare yourself and your surroundings at least 30 minutes prior to your bedtime. Always keep your bed and bedroom clean and tidy. Stop using your screens or any electronic devices and do not charge them in your bedroom. It is important to regulate the temperature and lighting in your bedroom. For quality sleep, keep the lights off. If the day was stressful then maybe a glass of warm milk or a cup of hot chamomile tea will relax you. 

3. Exercise Regularly

It is a well-known fact that people who exercise regularly sleep better at night. Moderate aerobic exercise aids in mood stabilization & relaxation helping you sleep better. Furthermore, regular activities like walking, stretching, running, or swimming provide crucial sleep benefits – fall asleep quicker, longer periods of deep sleep, and wake up early the next day.

4. Try Not to take long afternoon naps

During the COVID-19 lockdown, many people have developed the habit of sleeping at noon for long hours. This is unhealthy. People with sleep issues should resist the urge to sleep during the daytime. Snoozing during the day could affect the amount of sleep you are able to get at night. So, spend your day in a productive manner. If you feel exhausted during the day then find an activity to help you relax like listen to some music, read a book, or watch an interesting show on TV. Taking a 5-minute power nap is a good idea and refreshing too.

5. Eat Light, Sleep Right

It is advisable to eat an early dinner and a light dinner. A heavy meal causes discomfort and disturbs your sleep. Try to eat your dinner at least two hours before bedtime. In case you are having a late dinner, consider reducing the portions of food. Remember to follow the Healthy Plate Method at dinner – half a plate of vegetables, a quarter plate of lean protein and a quarter plate of high fiber carbohydrates. Avoid eating sugary treats after dinner as sugar may affect your sleep too.

6. Use Relaxation Techniques

After a long stressful day, you may be tired but unable to fall asleep. So, try relaxation techniques such as meditation, visualization, or muscle relaxation exercises. Some breathing exercises also help in destressing, removing unnecessary thoughts and thus helping you sleep better. 

Bhramari Pranayam – Gently close your eyes. Cover the ears with your thumbs. Place the index fingers one each above eyebrows and other two fingers over eyes gently. Position your little finger gently touching the nose and not blocking the passage of air. Next, take a deep breath in, pause, and exhale slowly through your nose humming with the Aum sound. Repeat the process 5-7 times and you will see positive results.

7. Sometimes, Happiness is the Key

While this is a fact that a good night’s sleep boosts your mood and enhances happiness, this is also true that if you are habitually happy, you will always sleep well. So, before going to bed do not take stress, do not invite tension rather try to unwind your mind, relax, and be cheerful. Research suggests that high levels of ‘Positive Emotion’ may be conducive to improved sleep.

8. Read a Good Book

Stress is one of the main reasons behind your sleepless nights. Reading a book before bed is a well-known stress-reducer that can help you fall asleep faster. But make sure you choose good books and not horror stories as they will negatively impact your sleep. Read your scriptures, books with positive and inspiring thoughts or biographies of great people. They will not only distract you from your challenges but may spark your creativity and give you solutions to your problems too.

9. Listen to Light Music

Music makes our lives better in many ways and it can be used to aid in achieving restful sleep as well. In fact, it has been scientifically proven how music calms the mind and positively impacts hormonal systems. Music offers a simple way to improve sleep hygiene. Again, choose soothing music and keep the volume low so that it does not disturb others around you either.

10. Night Prayers are Miraculous

End your day with a prayer. This is a wonderful way to let go of tension and find the peace that would help you get a good night’s sleep. No matter what you have faced during the day, say thanks to God for another day. Be grateful for everything you have and feel blessed. Make your prayers powerful and meaningful too. Prayers purify your mind, body, and soul. 

Getting good quality sleep is essential and there is enough evidence to suggest that poor sleep increases the risk of developing chronic diseases like obesity, diabetes, hypertension and more. Therefore, do not take sleep for granted. Plan your sleep schedule, be self-disciplined and make sure you sleep better day after day by adopting the tips shared. If poor sleep persists then seek expert advice and consult your doctor for further help.