Published By: Ishani Karmakar

The Formula For A Perfect Night’s Sleep

Do you wish you knew the secret to a restful, uninterrupted sleep?

Obviously you do, as do the rest of us. There seems to be never enough time in the day as we try to juggle our demanding schedules and the needs of our families. Your to-do list becomes larger and more daunting by the hour, disrupting your sleep and overall quality of life.

Maintain a regular sleep schedule

Go to bed and get up at the same times each day. This helps educate the body to enter and exit sleep more easily. Your optimal sleep schedule will become clear to you very quickly.

Treat yourself and unwind

Regular relaxing will help you have a simpler time getting to sleep and staying asleep. All it takes is a relaxing bath with a few drops of essential oil to help us unwind.

Limit your intake of caffeine after noon

Reduce your caffeine intake by switching to herbal teas and drinking only one cup of coffee in the morning. Both chamomile and green tea include the amino acid theanine, which has been shown to have a calming impact on the brain and assist alleviate an overworked mind.

Get your blood pumping

Living an active lifestyle has various health advantages, including improved sleep quality. Exercising in the evening can often keep you awake, so it's best to do it in the morning or afternoon.

Work on your space

Make your space a soothing retreat by filling it with calming colours and furnishings. Make sure there's adequate dimness, silence, and temperature (around 18 degrees should do it). If you're having trouble winding down at the end of the day, try painting your bedroom in soothing colours like blues and greens. If you're not getting the most out of your mattress, maybe it's time for an upgrade.

It's recommended that you cut back on your blue light exposure because researchers have shown a correlation between it and insomnia (suppressing levels of sleep hormone Melatonin). That would be your phone, computer, and tablet, so be sure to turn them off 45 minutes before bedtime. Light from any source, even a digital alarm clock or radio, might interfere with your body's natural sleep rhythm and wake you up feeling exhausted.

Adjust the temperature

To fall asleep, it's necessary for our internal body temperature to decrease significantly. The inability to fall asleep or stay asleep can be significantly impacted by extremes of temperature. If you have trouble sleeping because you get too hot, try sleeping with a window just a bit open.

Spend money on quality bedding

Since we spend as much as one-third of our lives in bed, it's crucial to make an investment in high-quality bedding that meets your individual demands in order to keep a healthy sleeping pattern and a well-rounded lifestyle.