Basic Rules to Follow for a Good Night’s Sleep
There is ample research to prove that not sleeping enough can have an adverse effect on your brain function, hormones and exercise performance. Follow these basic rules to sleep well at night for better health and wellness.
Sleeping well, along with a nourishing diet and exercising, is a basic pre-requisite to lead a healthy and happy life. From upping your immunity level and energy to managing weight and ageing, sleeping well at night entails a lot of benefits.
Following these simple rules in your everyday life can make sure that you sleep tight at night-
Light and timely dinner
Eating late in the evening or having heavy meals before going to sleep makes your digestive system work harder, leaving you feeling tired in the morning. Make sure to eat light meals at night and at least two hours before going to bed.
Add all food groups- carbohydrates, fats and protein- in your everyday diet. Lack of even one of them can lead you to sleep restlessly.
No blue light exposure
Exposure to light during sleep time can make your brain think that it is still day time. Blue light emitting from smartphones and tablets are the main culprits leading to a disturbed sleep pattern. Switch off TV and phones a couple of hours before hitting the bed. If it is absolutely essential to work at night, wear anti-glare spectacles or download blue light blocking apps on your phones.
Reduce alcohol intake
Alcohol may help you sleep easily but can disturb your sleep pattern in the long run. It inhibits the body from going into a deep slumber, which is essential for an effective memory function and detoxification. Reduced alcohol consumption can bring your sleep pattern back to normal.
Decrease caffeine consumption
Caffeine is beneficial in increasing energy, focus and sports performance. However, when consumed in abundance or later in the evening, it can prevent your body from relaxing at bedtime. Ideally, your last cup of tea/coffee/energy drink should be consumed at least six hours before going to sleep. If your evening cup of coffee is something you cannot stay without, opt for a decaffeinated version.
Be consistent with sleeping and waking up times
Your body’s internal clock or circadian rhythm regulates your sleep-wake cycle every 24 hours. To maintain this pattern, it is essential that you wake up and sleep at consistent timings each day. Irregular schedules can lead to alterations in your circadian rhythm, leading to disturbed sleep at night.
Incorporate these simple tips in your routine to experience a deep and rejuvenating slumber at night for a healthier body and mind.