The art of sleeping well

Your day-to-day lifestyle choices can make an enormous difference to the quality of your sleep.

Published: 26th June 2013 08:25 AM  |   Last Updated: 26th June 2013 08:28 AM   |  A+A-


There’s a lot a good night's sleep can do to make you feel better. Your day seems much brighter and being well rested will  boost your efficiency. So, if you have sleep problems, the key to overcome them also lies in your daily routine. In fact, your bed time and your day-to-day lifestyle choices can make an enormous difference to the quality of your sleep.

While health experts are brimming with advise, they all seem to agree that each person’s needs are different. Thus, the best way to work out a routine for yourself is through trial and error as what works for some might not work for you.

However, we give you five tips that would help you optimise your sleep to become more productive, sharp and  emotionally balanced.

Time is essential: Ensure that your bed time and the time you wake up every morning doesn’t vary. Although you may be tempted to stay up late on weekends, avoid it as it is bound to disrupt your schedule. Be sure that you are tired out before you hit the pillow every night so that you don’t toss and turn. Remember that experts suggest 6 to 9 hours of sleep per night depending on an individual’s needs.

Relax first: Unwinding before going to bed will help you sleep better. Habits like taking a hot shower, reading an inspiring book, listening to soothing music or having a quiet chat with your loved one sends a powerful signal to your brain that is great for de-stressing. Interestingly, planning the next day’s schedule also helps in falling off to sleep.

Quiet room: Your room’s atmosphere can make plenty of difference to how well you sleep. Take care that the noise level is low and the lighting dim. Also, keep your room cool and tidy and make sure your bed is comfortable.

Eat right and exercise:  Have dinner two hours ahead of your bed time and keep away from big meals. Avoid fatty, oily, sour or spicy food at night. Cut down on caffeine and alcohol in the evening. Smoking before bedtime is known to bring down quality of sleep. Further, exercising regularly for half an hour everyday can rejuvenate your body and make you feel energetic throughout the day, thus guaranteeing you a good night’s sleep.

Slow down: Stress, worry, and anger from your day can also hinder your sleep. If you can’t stop yourself from worrying, especially about things outside your control, you need to learn how to manage your thoughts. Learn how to manage your time effectively to handle stress better. A calm, positive outlook will help you sleep better at night. Deep breathing might also help you unwind at the end of the day.


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