While we all work from home and have minimal exterior interactions, one item that has taken a backseat is maintaining a regular sleeping routine. We’re all having trouble getting to sleep on time and sleeping soundly.
Reduce the temperature in the room
You may have trouble falling asleep if your room is too warm. It is a good idea to open your windows or turn on the air conditioner before going to bed in order to fall asleep quickly. Taking a shower before bed might also help you relax and sleep better.
Make a Timetable of your sleeping pattern
You need to get on a sleep regimen now more than ever. The internal clock in your body tells your body that it needs to be attentive during the day and sleep at night. You may help your internal clock preserve a regular schedule by sticking to a set schedule of going to bed at a certain hour every day.
Prepare Your Space
Making sure your room is dark, free of distractions, and silent signals to your brain that it’s time to relax. According to new research, darkness increases the production of melatonin, a sleep hormone. So make sure the drapes are closed, the phone is turned off, and any other artificial light sources are turned off.
Meditation can help you fall asleep faster by increasing melatonin levels. Just before going to bed, do a short meditation routine in which you focus on letting go of all the stress from the day and calming your mind and relaxing your body.
Don’t Pay Attention To The Time
Looking at the time is the last thing you should do if you can’t fall asleep or, even worse, if you wake up in the middle of the night and can’t get back to sleep. Stressing over how late it is and how hard it is to fall asleep will just lead to further sleeplessness. Close your eyes, take deeper breaths, and relax your mind before falling asleep.
Do not take naps during the day
Now that we all work from home, it’s incredibly convenient to arrange a brief 20-minute sleep in the midst of the day. Hold on and avoid dozing, no matter how tired you are. Short naps have been linked to increased productivity, but they may disrupt your normal sleep pattern. Instead, it’s best to go to bed early that night.
Consume the Correct Food
What you eat shortly before bedtime has a significant impact on your sleep pattern. High-carbohydrate meals have been shown to disrupt your sleep pattern in studies. Make sure you finish your dinner at least four hours before bedtime.
Early In The Morning Exercise
Physical activity can greatly aid your sleep schedule. You must, however, exercise at the appropriate time. Working exercise first thing in the morning has been shown to improve your sleep cycle more than working out later in the day.
Purchase a comfortable mattress.
A good mattress, a decent cushion, and a warm blanket can all help you fall asleep faster. Make a welcoming, clutter-free, and comfortable environment for yourself. Also, use soft fabrics for your nightclothes such as ladies and mens silk pajama set so that you don’t become too hot or cold throughout the night.
While you’re trying to sleep, visualize a place or object that makes you happy and concentrate on it. Instead of fretting and stressing yourself out, fill your head with positive, cheerful thoughts.