We always try to sleep early, at least on time but we always fail right?
why you should ?
Sleeping lowers your blood pressure, resting early can keep your risk of developing serious heart-related medical conditions down.
Better quality sleep can reduce your risk of stroke and heart attacks later in life. Keep your heart healthy by getting more rest
1. EAT EARLY
Eating 2 hours early then bedtime is really good for your health and also for sleep
because Having an early dinner like at least 2-3 hours before bedtime.
Since there is this gap, major parts of digestion have already occurred and the digestive system does not work when the body is at rest.
Also, the body works less to digest food and gets adequate rest. Eating late at night often causes indigestion, disturbing your sleep.
As a result, you will end up waking more often and have disturbed sleep.
- this has benefits like
- good sleep
- good digestive system
- weight loss
2. COMPLETE YOUR WORK FASTER
Don’t keep any work for late night, if you work 24/7 then there is a high chance you work late at night
or maybe you are keeping your work for late at night. I do suggest completing your tasks at 5 pm and then start your light routine like
- making dinner
- your me time
- talking with friends
- family time
- your night routine
- having dinner
if you have too much work to complete and your time is limited then check out article how to make time for everything
3. MAKE YOUR BED
do you like a clean and cozy bed? who doesn’t right? hehe we always prefer the perfect bed for us to sleep and it does make you sleep faster
try to make your bed faster then usual time, you can also change your bed room look like
- changing bed sheet
- changing pillow covers
- use light room freshener for night
- dim light use candle
- and slow sleeping music
4. SWITCH OFF THE LIGHT
When the sun goes down, your brain releases melatonin. This chemical initiates the sleeping schedule.
In the darkness, our bodies are programmed to wind down and prepare to go to sleep for the night.
so switching off light early will make you feel sleepy, and their is high chance you wont be using your phone too late.
5. TAKE A WARM BATH
A warm bath feels like heaven after a long day of work right? you know what
taking warm bath at night has so many benefits like
- good sleep
- Stress relief
- Muscle relaxation
- Improved sleep
- Pain relief
- Calorie burn
- it does make you feel super light
a warm bath is very good for a good and cozy sleep.
6. DON’T THINK ANYTHING SERIOUS
Thinking anything serious can break your sleep. stop thinking about your
- next day routine
- past moments
- what people think about you
- what you did wrong previously
all this will make you feel anxious and can easily break your sleep,
if you want to calm anxiety checkout how to control anxiety immediately
7. DONT SLEEP IN BETWEEN DAY
Sleeping or taking a long nap between days is bad for your health and it also cause bad sleep during night time.
if you take nap in morning, it does fill your sleeps and does make hard to sleep at night which just destroy your whole night routine.
try to avoid taking nap and also if you want to be productive throughout day check out how to be productive at work
8. DONT USE ANY DEVICE WHICH MAKE YOU DISTRACTED
This is the very first thing i want to add to this list. If you are using any device like
- listening to high volume songs
The blue light emitted by your cell phone screen restrains the production of melatonin, the hormone that controls your sleep-wake cycle (aka circadian rhythm).
This makes it even more difficult to fall asleep and wake up the next day.
9. LISTEN TO SHOW MUSIC
studies find that music with a rhythm of about 60 beats a minute helps people fall asleep
there are end number of sleeping music available on youtube
thats it i hope this will help you to sleep like baby
save this for later