This World Sleep Day 2021, make sure that you do not underestimate the power of good sleep and work towards sleeping well at night, every day!
Ways to improve your sleep at night
Begin your day with sunshine
Getting sunlight in the morning is a very natural way for the body to wake itself. It helps to regulate your circadian rhythm (your body’s sleep-wake cycle) and, over time, improve sleep quality. If you can’t get outside in the morning, open your curtains and blinds, sit by a window, and soak up the sun’s early rays.
Resist naps or choose shorter ones
Because we’re at home more , it can be very tempting to take more naps. We have what is called ‘sleep pressure,’ which builds up over the course of a day. When you take a nap, especially in the late afternoon, you alleviate some of that sleep pressure, which can make it harder to fall asleep at night.
Avoid doing work in places that might make you sleepy, like on your bed or couch. If you are really in need of a nap, try taking one as early in the day as possible, ideally before 1 p.m. and for no more than 30 minutes. Any longer and it could eat into that sleep pressure.
Identify your sleep disrupters
Take some time to evaluate your sleep and look for potential disruptors. Are you having a hard time falling asleep because you’re anxious? Do you tend to take long naps during the day? Do you work on the computer or watch TV late into the night? Jot down your daily activities and take note of any patterns that might be out of the ordinary and disrupting your sleep.
Avoid using gadgets - set boundaries around media consumption
At least an hour before bedtime, quit use of all kinds of gadgets. This is an effective step towards improving your sleep quality. To reduce stress, schedule when you’ll check the news. Try for a midday news check-in. If you’re more of a nightly news person, cut it back to no more than an hour.
Create a cosy environment in your bedroom
Make your bedroom sleep-friendly. Set up appropriate lights. Get to bed only for sleep and pressure. Your book or newspaper reading, watching the TV etc should all be done away from the bed.
Add meditation to your bedtime routine
Meditation helps to reduce stress and anxiety, and countless guided meditations are available on free apps. Or simply focus on your breathing, deepening your breath as you do so.
Have light dinners
Avoid having heavy and large meals for dinner. They make the body work harder to digest them. Also avoid caffeine and alcohol in evening if you're having troubles with sleeping well.
Try not to rely on sleep aids
If you are looking for additional sleep support, try melatonin, a natural sleep hormone that regulates the sleep-wake cycle
Do something relaxing before bedtime
It can be meditation or listening to music that calms you down. Try to do a relaxing activity before bedtime to help shift your brain and body to rest mode.
Avoid exercising close to bedtime
It can keep your body from cooling down and relaxing before going to sleep. Intense exercise right before exercising should be avoided.
Fix a wake up and bedtime
This can help in regulating your sleep cycle and restoring good sleep.
