“Happiness is waking up, looking at the clock and finding that you still have two hours left to sleep.” – Charles M. Schulz, American Cartoonist
Have you ever hoped to have a relaxed sleep? Do you still feel tired even after sleeping for long?
Then you may find reading this article helpful!
Before we move ahead with the tips, let us understand how a relaxed sleep provides not only physical health benefits but also ones that are psychological.
Improves your concentration:
- Having a relaxed sleep increases levels of concentration helping you to have a productive day at work or school. Our brains benefit from sleep as it gets ready to learn new things.
- When we are well-rested, we can focus more intently on new information that we encounter throughout the day.
- Thus, sleep will aid in the “sticking” of new information.
Making decisions and thinking clearly
- Did you know having a relaxed sleep can also help you in making clear decisions and thinking more clearly? Risk must be accurately processed to make effective strategic decisions.
- A modest number of studies show that sleep loss alters how people perceive risk. People who are sleep-deprived are more likely to pursue high levels of risk than when they are well-rested.
Have healthier relationships.
- Not having enough sleep takes a toll on your mood which can also lead to unhealthy relationships. When we don’t get enough rest, we respond to threats with greater intensity.
- Having uncontrollable hostility would be harmful to our relationships. Better sleep enables us to exercise greater restraint, which reduces our propensity to become upset even when prompted.
Reduces stress and improves your mood.
- Having a relaxed sleep helps you to keep yourself out of stress and uplift your mood. Your body automatically lowers the levels of cortisol and other stress chemicals when you receive a good night’s sleep.
- Past research has even proven that those who get a good night’s sleep tend to be more composed and less reactive to stressful conditions the following day.
Tips for Creating a Relaxing Bedtime Routine to Improve Sleep
Consistent Routine:
- Even on weekends, try to go to bed and wake up at the same time each morning.
- Continuity fosters more restful sleep and aids in regulating your body’s inner clock.
Reduce Your Screen Time:
- Avoid using screens (phones, laptops, and TVs) for a minimum of thirty minutes before bed.
- The blue light released by screens may harm the natural production of melatonin, a hormone that regulates sleep.
Warm Baths or Showers:
- Lowering your body temperature before bed may help your body learn that it is time to sleep.
- The warm water can soothe tense muscles, relieve physical stress, and contribute to an overall sense of relaxation, making it easier to transition into a peaceful sleep.
Make Your Sleep Environment Comfortable:
- Ensure that the place where you sleep is comfortable for sleeping.
- This includes a cozy bed and cushions, a pleasant temperature in the room, and not much light and noise.
Reduce Caffeine and Heavy Meals:
- Avoid caffeine and heavy, spicy, or acidic foods close to bedtime, as they may interfere with sleep or lead to unease.
- While it’s important to stay hydrated, try to moderate your fluid intake in the hours leading up to bedtime. This can help prevent the need for frequent trips to the bathroom during the night, which can disrupt your sleep.
Write Down Worries:
- If you find yourself thinking about worries or tasks, jot them down in a notebook.
- When you’re attempting to get some sleep, doing this can help you calm down and stop your mind from racing.
Listening to relaxing sounds:
- If you’re sensitive to outdoor noise, think about utilizing a white noise machine.
- Even playing relaxing sounds, like rain or ocean waves, help create a peaceful setting.
Relaxation Techniques:
- Practice relaxation techniques before bed, such as reading a book, doing deep breathing exercises, meditating, or gently stretching.
- These pursuits can aid in your relaxation and unwinding.
By – Sanjna Purohit