Are you also struggling to get better sleep and pass your long hours on bed but not getting sleep. It’s not just you but a large number of people around the world struggling with the same.
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Here are some tips which you can follow to have better sleep-
1. Do not disturb your internal clock-
Our body is having circadian rhythms by which our sleep-wake up cycle manage to run. But due to changing sleeping time daily it gets disrupted and we faces problem to get sleep.
2. No caffeine before 6 hours to your sleep time-
It’s become very common today to have a cup of coffee or tea when you feel tired, when you have a lot work to do. Don’t not how but it’s not wrong to say that now a large number of people globally depend on caffeine to keep them energetic. It’s Okk you can not stop it immediately but try to cut its consumption before 6 hours to bed.
3. No screen time at least 1 hour before bed
Using phone late night becomes very normal but it slowly impact very bad on your health.
Using phone at late night disturb your sleep very badly.
4. Exercise in sunlight
Exercising daily in the early morning is very beneficial for you in many ways and one of them is your sleep cycle. Exercising in the morning keeps you energetic all the day and you can not feel dizzy in the afternoon and work properly throughout the day which results in the better sleep at night.
5. 10, 3, 2, 1, 0 rule-
Try to stop caffeine intake before 10 hours
As discussed earlier consuming caffeine before 6 hours to bed can disrup your sleep. It doesn’t stop you to take caffeine it’s just to stop consuming it to -10 hours before bed because its effect last long for 6-7 hours. So you can have it in the morning.
-3 hours before no alcohol and food-
Alcohol is injurious to health so avoid its consumption completely and have your meal atleast three hours before sleep so that your food will digest and your body becomes relaxed.
-2 hour before no work
Working late at night can not let you sleep when you are on your bed. All the work related things goes on in our mind and we can not be able to sleep.
-1 hour before no screen
Having screen time till the late night can disturb your sleep. Screen light affect our sleep cycle.
-0 means not snoozing your alarm
When we snooze our alarm our body gets into the “fight and flight” situation and it affect our sleep cycle.
So here are few tips, many other simple tips are also there to get better sleep like listening some soothing sounds, stop consuming alcohol, wind down ritual, eating right after sunset. It’s not that difficult but needs a little care to achieve better sleep.
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