So many people, even after sufficient hours of sleep, wake up tired and feeling groggy. They want to sleep more. Their whole day remains dull.
This happens because most of us can’t differentiate between sleep and healthy sleep.
People believe just sleeping is sufficient to fully energize self and keep the body performing optimally. They are wrong.
Healthy sleeping is the key. Your body isn’t a switch that you turn off/on abruptly. FROM the process of sleeping TO the process of waking – the body (and mind) needs to be eased in for the transition between conscious, subconscious and then conscious again.
This is why, for healthy sleep, for a smooth transition, we must do a handful of things – a ritual, if you believe Arianna Huffington.
(Courtesy: USA Today)
Here are a few things you can do to have a healthy sleep:
1. Spare enough time to sleep. Don’t go to bed at 2:00am with your alarm set for 7. We need at least 7 hours of sleep every night. Eight hours is the optimal amount.
2. Talking about going to bed, sleep early so you can have sufficient sleep and still wake up early in the morning. Waking up early would significantly improve your psychological health, which will subsequently improve the quality of your sleep.
3. As it gets closer to your sleep time, reduce your usage of smartphone. You want to completely avoid using your smartphone, computer, and TV at least an hour before you’re about to sleep. (These devices emit blue light, which tricks brain to think that it’s daytime.) In case if you do have to use your phone, wear anti-glare glasses that block the blue light.
4. After 4 in the evening do not consume caffeine.
5. Have light dinner at least 2 hours before it’s time to sleep.
6. Avoid drinking any fluid in large quantity at the time of sleep. The urge of peeing in the middle of the night can disrupt your sleep.
7. Invest in good mattress and pillows.
8. Take a hot shower or bath before sleeping to freshen up your mind and body.
9. Avoid taking naps in the afternoon.
(Courtesy: The National)
10. Don’t carry your work or study stress to bed. If you’re stressed, simply talking to your friend or family for some time can help you feel good.
11. Make sure the room has a good ambiance. Ensure there’s no noise and that the room temperature is per your comfort level. Spray lavender-flavoured room spray for a pleasant smell. Avoid any bright light around or near your sight.
12. Maintain a consistent sleeping and waking routine. Sleep at the same time every night. Wake up at the same time every morning. Yes, even when it’s a Saturday and Sunday.
These are 12 things you can do to have a healthy sleep.
Hope this answer helps!