Sleep Smarter: Easy Lifestyle Changes for Improved Sleep
Sometimes, sleeping becomes a struggle. You think you're doing everything right to ensure an eight hour long sleep. But is it so? We have the solutions for your problem.
Getting a good night's sleep is not merely about shutting your eyes. It is about how your body and brain refuel. But in this fast-paced era, quality sleep often falls between the cracks. Do you also find yourself scrolling through reels on Instagram at 3 am, often? So, here’s a friendly manual that will make you sleep better with simple lifestyle changes that really work.
1. Establish a Sleep-First Routine
Just as kids need bedtime routines, so do adults. Make an effort to go to bed and wake up at the same hour each day, even on Saturdays and Sundays. A regular routine resets your internal clock and tells your body when it's time to slow down.
2. Avoid Screens Before Bedtime
Endless scrolling on your phone or late-night binge-watching disrupts melatonin, the sleep-regulating hormone. Experiment with replacing screens with something more soothing such as reading, writing in a journal, or listening to relaxing music. Going on a digital detox one hour before bedtime can work magic.
3. Develop a Sleep-Conducive Environment
Your bedroom must be a sanctuary. Make it cool, dark, and quiet. Utilise blackout curtains, declutter your space, and splurge on comfy bedding. Even aromatherapy with lavender or chamomile essential oils can initiate a mood for deep sleep.
4. Watch What You Eat and Drink
Caffeine in the late afternoon or large meals near bedtime can disrupt your sleeping cycle. Have light dinners and relaxing beverages such as warm milk or herbal tea if you must have something at bedtime. Your body will appreciate it.
5. Move More During the Day
Staying active helps your body regulate energy better, promoting deeper sleep at night. Even a 20-minute walk or some light stretching during the day can improve your sleep quality significantly.
6. Don’t Force Sleep
If you can’t fall asleep, don’t stress about it. Get out of bed, do something calming (like reading or deep breathing), and return once you feel drowsy. Fighting insomnia with anxiety never helps.
Improved sleep doesn't take an overnight miracle. Begin with one or two of these habits, be consistent, and your body will slowly catch up. After all, a well-rested you is a happier, healthier you.
