In today’s fast paced life lack of sleep has become a common issue. People are not able to sleep properly despite fatigue. either sleep late or their eyes open repeatedly during the night. the biggest reason for this is the wrong lifestyle during the evening. good sleep is an important part of any healthy life. and if you want to have better sleep, then you will have to improve your evening routine.
Let us know what can improve your sleep in the evening, and which habits should be given up.
1. Use the evening time properly
Preparation for a good sleep starts at 6 in the evening. Evening time is for relaxing, not for taking too much mental or physical stress. Try to schedule the evening time for yourself – for some hobby, for light exercise, or for spending time with family.
2. Avoid Caffeine and Energy Drinks Enemy Habits of Sleep
If you want to have a peaceful and deep sleep at night, then completely stop taking caffeine after evening. Caffeine present in coffee tea, cold drinks and energy drinks makes your brain and nerves hyper, due to which the brain becomes active and sleep comes late. It prevents sleep from coming naturally and disturbs the sleep cycle.Consuming caffeinated things after 5 pm can interrupt the natural process of sleep. So, after this time, give preference to herbal tea, hot milk or water. These relax your body and prove to be helpful in sleep.
3. Dinner should be light and easy to digest the secret of healthy sleep
The time and type of dinner matter a lot for good sleep. It is best to have light and easily digestible food between 7 and 8 pm.
Too much spicy fried, and oily food adds to the burden of the stomach due to which sleep comes late or there is an interruption in sleep. A heavy dinner makes one feel hungry, and one can eat dal in peace. So, choose soup, salad, boiled or grilled chicken, vegetables, or dal rice for dinner which are easy to digest and give relief to the body
4. Limit screen time
Mobile, laptop, TV or tablet screens have blue light which signals to your brain that it is still day. Due to this, the level of the melatonin hormone (which helps in inducing sleep) decreases. Stay away from screens at least 1 hour before going to sleep
5. Take a light walk
Taking a light walk in the evening or after dinner is best for sleeping. It improves your digestion reduces stress and relaxes the body. The walk should not be fast just walking at a light pace for 10-15 minutes is enough.
6. Fix the time of sleeping
The mind and the body clock need a rhythm. If you sleep at the same time every day, your body will automatically start sleeping at that time. So fix a fixed time every day – for example, 10:30 pm and try to follow this time on weekends as well.
7. The way to spend the last 30 minutes of the night the car
The last half hour before sleep is very important. During this time, do some things that will relax your mind:
Drink warm milk
Listen to soft music or nature sounds
Do meditation or deep breathing
Read a small part of a book
Write 3 good things about the day in your diary (gratitude)
These small things will calm your mind, and you will fall asleep easily.
8. Keeping the bedroom atmosphere clean
The bed should be comfortable
The light should not be too bright; a night lamp or a dim light is better
There should be a proper arrangement for heat or cold
There should not be any noise or sound (if necessary, use a white noise machine)
9. Getting relief from stress and worries
Often people do not get sleep due to this reason because worries and thoughts keep roaming in their minds. You can do a mind dump at night to avoid stress . write down all your worries, tasks or plans for tomorrow on a piece of paper to lighten your mind.
You can also try a small breathing exercise:
Take a breath in for 4 seconds
Hold it for 4 seconds
Exhale for 4 seconds
Repeat this 4-5 times
This technique is helpful in the sleep lane.
10. Giving priority to sleep
People often say Sleep will happen anyway. But this thinking is wrong. Excellent sleep is vital for your productivity mood, health That is why it is important that you make sleep an important part of your daily routine. Design your evening time in such a way that it prepares your body and mind for sleep.
Finally good sleep is not achieved by a magic pill or just exercise. It is the result of your entire lifestyle especially your evening routine. If you make the above habits a part of your life not only will your sleep improve but your energy mood, and focus will also improve tremendously throughout the day.
Remember
People who sleep well at night perform better during the day.
For more interesting and informative articles, be sure to visit our website
