World Sleep Day: Proven Tips To Have Better Bedtime At Night

Sleep plays a vital role in enhancing the physical and mental health of the human body. While sleeping our body heals the blood vessels and the other organ damages. The body also resets its functioning for a new day during sleep hours. Sleep deficiency leads to the weakening of the immune system and brainpower, it also boosts fatigue and high blood pressure. There are also some major health issues directly linked to the heart, kidney if the body doesn’t get a proper night’s sleep. On the occasion of World Sleep Day today, here we have compiled few proven ways of improving bedtime.

How to improve night-time sleep:

 Control Caffeine Consume

Caffeine has a stimulating effect on the body as it affects the central nervous system. The body steps into an alert mode after consuming the caffeine content. In order to get deep sleep you need to control consuming caffeine before the sleep hours and also track how much of the caffeine content you consume in a day. Start paying close attention to the food items that have caffeine content in them, such as cold drinks, soda. Overconsumption of caffeine has the risk of creating anxiety, restlessness, tremors, irregular heartbeat, and trouble sleeping.

Healthy Diet

There are plenty of magical food items that are known for boosting the quality of sleep, these include Kiwi, Tart Cherries, Malted Milk, Fatty Fish, Nuts, Rice and green veggies. Having a high amount of veggies and fruits in your daily diet improves the functioning of the body and it eventually helps in improving sleep quality. Eating sugary food throughout the day can cause high blood sugar and it also creates fatigue in the body leading to poor quality sleep.

Enhance Sleep Environment

Sleeping in cosy cool, quiet, and darkroom is considered to be the ideal environment for having better sleep. Maintain a journal to track your sleep time and to remind yourself of a few things before sleep. Try to keep the same schedule for sleep and wake up time. Make your bed is comfortable, double-check the pillows, turn the lights off, clear your head and step into bed. You can also create a great environment for sleep with aromatherapy. Some of the popular scents are lavender and vanilla or simply you can also use scented candles.

Pre-sleep Meditation

Having a different perspective on life is always a better option than leading a stressful life. Performing the meditation right before few hours of bedtime can enhance your sleep quality and it can do wonders when it comes to guiding the body towards self-healing. Find a quiet and calm place to meditate. You can simply close your eyes and perform some breathing exercises or you can also follow a professionally guided meditation routine, either way, it’s going to enhance your sleep quality. There are plenty of free mobile apps that help you with a pre-sleep meditation playlist and guidance.

Avoid Late Night Screentime

After having a long working day we often delay the sleep time and how most of us spend our pre-sleep hours? Watching TV shows or spending time on mobiles phones. An excessive amount of screen time has its side effects on health and it also affects eyesight. Melatonin is a type of natural chemical that induces sleepiness and guides the body to doze off. Indulging in screentime right before bedtime can affect the functioning of Melatonin and it also stimulates the brain sending all sort of mixed signals. This not only confuses the body’s behaviour before sleep time but delays sleepiness.

A heartful laugh and a long sleep are known to be the best cures in the doctor’s book, make sure you enhance your nighttime sleep for amazing health benefits.

Happy World Sleep Day!

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