7 ways to prepare yourself for a good night sleep
1. Avoid Caffeinated drink 6 hours before sleep
Avoid Tea/Coffee
Many of us crave our favorite drinks in the evening and sometimes, after dinner. And for most of us, it is either Tea or Coffee.
A study by Journal of Clinical Sleep Medicine shows that a moderate dose of caffeine at bedtime, 3 hours prior to bedtime, or 6 hours prior to bed
time each have significant effects on sleep disturbance.
Instead, why not chill back with a hot chocolate milk (dark chocolate preferably) or a smoothie, or even coconut water. There are many alternatives to Tea and Coffee that can be explored.
2. Go for evening walks
Walk in the evenings
A little tiredness of our bodies goes a far way in helping our minds wanting to relax. And when do our minds relax, when we sleep. A little evening exercise, even a 30 minutes’ walk will help people to sleep quicker and better. The mind will remain in a deep state of sleep for longer periods of time, making one feel much rested and refreshed when they wake up.
But these exercises should not be strenuous. Heavy exercise worsens the sleep quality and lengthens the time it takes to fall asleep. So, go for a walk, do some gently skipping, or play a sport in your gardens. But find something that interests you and can keep you going.
3. Delayed Gratification
Delay your gratification
We feel good after a day of working. Even if the work is mundane, small achievements of the day helps us feel much more relaxed at night. But not everyone can wait for these days to get a good night’s sleep. So, why not do it consciously.
Set little goals for yourself early in the day. The trick here is to keep changing the goals a little bit every week or even every few days. Achieving these goals might take only a few minutes of your time. But checking off an item from your will lead to a feeling of gratification when we are trying to sleep.
4. Have fiber-based food
Have Fiber Based Foods
An upset or a heavy stomach can cause us to fall in disturbed sleep. And when we wake up, we don’t even feel refreshed. A diet high in fiber especially in the 2nd halves of our day keeps our stomach relaxed and helps us sleep better.
If it is difficult to modify our diets altogether, we should at least try and get direct dietary fibers like Psyllium Husk. 1 tablespoon taken an hour before sleep will keep your stomach light and breezy.
5. Listen to Calming Music/Sounds
Listen to Calm Music/White Noise
We are talking about 2 different things here.
First, are an array of calming/meditation/relaxing music that can be found on the internet. If you have a musical instrument preference, or just like the sound of waves. Find the right audio and play that before you are ready to sleep. They provide a routine in the sounds that we hear, and slowly helps our minds to relax and fall asleep.
Second, are white noises. These are noises that has no flow or repetitions like music. The best examples are the sound of rain on any surfaces or wind noises in a forest.
Your childhood, if good, plays a big role in finding the best sound. If you lived near a sea or an ocean, the sound of waves will help you relax. I have many favorites that I use depending on my mood, but I am partial to the sound of winds blowing through a forest!
6. Learn to Laugh at your mistakes
Learn to Laugh at your Mistakes
Mistake and Embarrassments often keeps us awake at night more than they should. Many of these thoughts are from situations that do not affect us any more, and from times that are really old! Once you have learned what you could, they add no value whatsoever anymore in our lives. Still they pinch us as they happened only a few hours ago.
A useful way to counter this to learn to laugh at your mistakes and embarrassments. This won’t be an easy thing to do, but with practice and a little will, one can make it a regular practice. Choose one or more days in a week, or do it daily, but before sleeping think about the mistakes and embarrassments, and laugh at them. If you have someone to talk to laugh together at both your mistakes.
Slowly, the baggage will start getting lighter and new ways will be devised to tackle even the worst. Laugh at the situations and remember the learnings, all at the same time.
7. Create a Pre-Bed Routine
Create a Pre-Bed Routine
As mentioned in some of the above points, routine and repetitions helps our brains relax much faster. So, we should create some Pre-bed routine to help us sleep better.
Try not to think about elaborate routines here. A small example is to brush your teeth and wash legs before coming to bed, and go to bed only when ready to sleep. My final act includes starting up my diffuser and my bed time rain sounds, and voila, sleep knocks as soon as I get into the covers.
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