10 Steps to Help you Sleep Better

10 STEPS TO HELP YOU SLEEP BETTER

Not getting a good night’s sleep can create havoc with your physical and mental wellbeing. With today’s fast paced lifestyles and poor sleep habits we are depriving ourselves from the endless benefits that are hidden in a good night’s sleep. Here are simple ways that can dramatically improve your sleep

Try and sleep in complete darkness. Get rid of night lights and any other light that is coming from outside. This helps in secreting your sleep hormone (melatonin)
Maintain your room temperature at 21°C. Keeping your room temperature too cool or hot leads to restless sleep
Move alarm clocks and other electronic devices at least 3 feet away from your bed
Reserve your bed for sleeping. Do not work on your laptops in bed and avoid texting and watching TV in bed
Avoid staying in bed if you cannot get sleep. Go to another room for 15-20 minutes and engage in a relaxing activity like reading from a book (not your phone or laptop) or meditation
Do not keep checking the time continuously in bed as this can make you more anxious and delay your sleep further
Avoid drinking fluids 2 hours before going to bed. This will minimize the frequency of using the washroom and help you get a deep sleep
Include protein rich food in your dinner. Proteins are rich in L-tryptophan that helps in producing serotonin( relaxing hormone) and melatonin(sleep hormone)
Do not have caffeine, alcohol and sugary drinks around bedtime. They release adrenaline and that will make you more wakeful
Exercise regularly for 30 minutes each day( ay time of the day except around bedtime)
Make sure you spend 15-30 minutes in the morning light. This helps in regulating your sleep/wake cycle