Change your lifestyle for better sleep

There are umpteen reasons for everyone to stay awake till the wee hours. Work pressure, review presentations, parties or binge watching television, everything can be a reason. However, after a period of time, they realize that even if they want to crash out, sleep eludes them. There are several real sons for sleeplessness or insomnia. A host of medical conditions, substance abuse, biological factors and unhealthy sleep habits can cause insomnia. So, if you find it difficult to fall asleep, you should visit a doctor to eliminate the medical conditions. However, the following lifestyle changes can also help improve your sleeping patterns.

KEEP YOUR BEDROOM FREE FROM TV SETS AND SMARTPHONES

Most bedrooms now have television sets. Some even use their bedrooms as mini-offices. All these would make the bedroom look like an activity center, which is bad for your sleep. Keep your TV away from the bedroom and say no to laptops and smartphones in the bedroom.Your bed should have a firm mattress that supports your back and a pillow that cushions your head.

DO REGULAR EXERCISE

Regular exercise will not only keep you active during the day but will also help you sleep better at night. Exercise for half-an-hour to 45 minutes daily. Exercising helps release feel-good endorphins which reduce stress. But ensure that you’re not exercising just before you go to sleep, else you won’t be able to relax.

EAT A BALANCED DIET

Avoid taking heavy and spicy meals at night.Include fruits and vegetables in your diet. An early dinner helps you sleep fast. A cup of warm milk before retiring to bed also works.The melatonin found in some cherries and banana is said to aid sleep. Eat them during the day so that you can sleep better in the night.Avoid alcohol, coffee, tea, chocolate-based and caffeinated drinks or aerated drinks just before sleeping.

TAKE A WARM BATH

Just before going to bed, bathe in warm water.Slip into comfortable nightwear. You can add a few drops of essential oils to your bath or bucket of water for better results.better sleep

MEDITATE

Deep breathing techniques and meditation can calm your mind and help you sleep fast.Before hitting the sack, take deep breaths and follow your breathing. Close your eyes, meditate and relax. You are sure to fall asleep.

DEVELOP A SLEEP RITUAL

Developing certain rituals will help prepare your mind and body for sleep. Strictly adhere to a regular bedtime routine. Go to bed and rise at the same time every day. If you love writing, make a journal entry at bedtime. It might be cathartic as it helps vent out anger and frustration if any, and captures the happy moments. Develop a ritual so that you can sleep better.

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