Sleep is so important in today’s world, especially as we run around from job to life at home in a constant whirlwind. And restful sleep on top of that? Forget about it. Even if we are physically tired, our minds can often run circles for hours after, worrying about work meetings, family responsibilities, and the smallest of chores. A recent article from News India Live has proven that a more restful sleep can be found with some easy life changes that don’t require the use of medication.
Digital Curfew
One of the most important ways to get better sleep is a digital curfew. Screens from phones, tablets, and TVs emit blue light, which impacts the brain and tells it to stay awake instead of producing melatonin. Instead of staying on your phone right before bed and doomscrolling, get off all electronics at least 30 minutes before bed. This allows your brain to switch to melatonin production and helps you get to sleep once your head hits the pillow. The Sleep Foundation and Psychology Today experts second this, touching on how blue light disrupts the sleep-wake cycle.
Brain Dump
Another way to help catch some ZZZZs is with the “brain dump.” This technique requires writing down all your worries and tasks for the next day in a notebook by the bedside or on your way to the bedroom. Writing everything down helps decrease anxiety about forgetting something important between one day and the next, and keeps the mind relaxed enough to go to sleep.
Physical Relaxation
Your mind isn’t the only thing that needs to be relaxed. Physical relaxation is also important. Loosen up those muscles and joints with a warm shower around an hour before bedtime. The shower not only soothes muscles but also lowers body temperature when moving into a cooler room. The brain will recognize the temperature change and get ready for sleep. This is a great way to increase your comfort when going to the bedroom, too.
No Eating Before Bed
Don’t eat a full meal right before bed. Not only do you feel bloated, but you’re keeping body functions running when everything should be shutting down for the night. Using the old saying, eat “like a pauper, not a king,” try to eat a light meal at least two to three hours before bedtime. This prevents digestive discomfort and alertness, and instead promotes a great night’s sleep.
Sleep Schedules
Find a consistent sleep schedule. Even if you’re a super busy person. Why? It regulates the body’s internal clock. This is its circadian rhythm. You should try to maintain the sleep schedule even on the weekends, as it helps with both falling asleep and waking up every day.
Finding the Right Combination
These sleep strategies prove that sleeping is not a luxury but a crucial part of your life. Repairing and restoring your body and mind each night, consistent and restful sleep can provide a boost of energy and well-being. As our lives continue to get busier, using these sleep routines can provide a way for individuals and families to find a better nightly routine that works for them.