In today’s fast-paced life, work stress all the time and the habit of staying up late at night to use smartphones are having a very bad effect on our health. Their first and direct impact is on our sleep.
If it happens to you every day that you go to sleep on time at night, but you keep waking up again and again during the night, or once you wake up, it becomes very difficult for you to sleep again, then today’s article is going to be useful for you. If any of these are happening to you, then first of all you need to improve your sleep hygiene i.e. sleeping habits. According to health experts, frequent sleep disturbances at night indicate that your mind is not able to remain completely calm. If you want a good and deep sleep, then you should start taking care of some special things just before sleeping. Today in this article we are going to tell you about these things in detail.
Stay away from gadgets 1 hour before sleeping
If you are waking up repeatedly at night, then the biggest reason for this is the smartphone or laptop in your hands. The blue light emitted from these screens gives our brain the illusion that it is still daytime. Due to this, a hormone called melatonin is not produced in the body, which is responsible for sleep. If you want to get a deep and better sleep, then completely remove the smartphone, TV and laptop from yourself at least one hour before sleeping.
Say no to caffeine and heavy diet
Many people have the habit of drinking tea or coffee after dinner at night. The caffeine present in tea and coffee activates your brain, which not only impairs sleep but also causes you to open your eyes repeatedly at night. Similarly, always have a very light dinner and eat it at least 2 to 3 hours before sleeping. Let us tell you that the body has to work harder to digest very heavy and spicy food, which causes discomfort in the stomach and disrupts sleep.
Make the room environment calm and cool
The environment of your bedroom determines the quality of your sleep to a great extent. Before sleeping, reduce the light in your room to very low brightness or turn it off. Apart from this, you should keep the temperature of the room neither too hot nor too cold. A quiet, dark and slightly cool room promotes deep sleep. If there is any disturbing noise coming in your room, try to turn it off.
Sole massage and lukewarm water
According to Ayurveda, massaging the soles of the feet before sleeping is the surest cure for problems like insomnia. Before sleeping at night, wash hands and feet and massage the soles with mustard oil or coconut oil for 5 minutes. This improves the blood circulation of the entire body and calms the nerves of the brain. Apart from this, drinking a glass of lukewarm water or turmeric milk just before sleeping is also very beneficial.
Do breathing exercises to calm the mind
Often the worries and stress of the whole day keep wandering in our mind at night. Because of this, you keep waking up again and again at night. To avoid this, lie down on the bed and take deep breaths for 5 to 10 minutes and exhale. This is called doing breathing exercise. If you want, you can also listen to some light and peaceful music or read a good book. This will divert your attention from unnecessary anxiety and you will get deep sleep.