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Can’t seem to catch some Zs? Ditch the pricey sleep products! Specialists are saying that straightforward, budget-friendly tweaks can work wonders for your nighttime routine. Start by waking up at the same time each morning, even on lazy weekends. Welcome the morning rays, include some movement in your day, and ensure your sleeping space is dark and cool.
Life can feel like a lot sometimes. The constant pressure at work, unending obligations at home, and unfinished personal goals send you on a guilt trip. And all this leads to sleepless nights.
No wonder you see hundreds of advertisements for melatonin gummies, magnesium sprays, and sleep teas! In this day and age, sleep has become a commodity, something that you need to ‘buy’. But what if you can sleep like a baby by making slight changes in your routine? Before you spend another cent on a bottle of supplements, maybe give this a try.
Start with your wakeup time
How well you sleep really depends on the time you wake up. Confused? Fix your wakeup time.
Though most people obsess over their bedtime routines, they overlook the importance of wakeup time. Your body has a clock, known as the circadian rhythm, which is an internal cycle that decides when you feel alert and when you feel sleepy. If you pick a consistent wake time and protect it, you will be blessed with a good night’s sleep.
But there’s a catch. You have to follow it, even on the weekend, and even after a bad night.
No excuses.
Soak in the sunshine
What you do in the first 30 minutes of waking up has a direct effect on your sleep. The first thing to do when you wake up is to get the morning light. That’s right. Getting the morning sunlight will reset your circadian rhythm for the day. Just step outside for some time and soak in some sunshine.
Move more
Get moving, quite literally. Try to incorporate more physical activity in your routine. This will help you sleep better.
Regular movement will help to regulate your circadian rhythm, reduce stress hormones, and will make it easier to fall asleep.
Set the right ambiance in your bedroom
The ambiance matters. No, you don’t have to give your bedroom a Pinterest makeover. But, you will have to set the right ambiance that fosters sleep. In order to get a good night’s sleep, you need darkness. Even low light from a nearby streetlamp can impact your sleep. Use blackout curtains if needed.
Ensure you are sleeping in complete darkness. Also, set your room temperature somewhere between 16 and 19°C. The cooler temperature will help you fall asleep faster.
Turn off your phone and gadgets at least an hour before sleep
Now, this is a non-negotiable. Most of us go to bed with screens, and that’s exactly why we struggle to sleep. Scrolling through social media, reading news, responding to messages, all these stand in the way of a restful sleep. Stop using your phones and screens at least an hour before going to bed. These are definitely not an alternative to supplements, especially if your doctor prescribes them, but these steps can surely help. And the best part, they are free of cost!
English (US) ·