Prepare your space for deep sleep
Posted On : 21 November 2020.
Even a night of insufficient sleep can seriously wreck your following day. You will find yourself dozing all day long; sleeping not only affects your physical and mental health but can also take a severe toll on your productivity, making you stressed and prone to depression and weight gain. Still, many people struggle to get a long, restful night's sleep according to their body needs. An unhealthy lifestyle not only leaves your health, mood and immune system but can also affect your sleep cycle. Hence the cure for your sleep struggles is found in your daily routine.
However, one aspect most people need to remember in the quest for an excellent restful night of sleep is creating a better sleep environment. Many overlook how vital creating an excellent space to get restful sleep is. Most people browse the internet, watch TV, and other scrolling down on their phones, which hampers their sleep cycle badly. Hence, you must create a deep, restful sleep space to prioritize your sleep.
How to prepare your space for a deep sleep
Get in sync with your body natural sleep cycle
One primary strategy to sleep better at night is connecting with the circadian rhythm or the body's natural sleep cycle. Sleep at a particular time, wake up before the sun, and maintain a regular sleep-wake schedule. This will help set your body's internal clock and improve sleep quality. Make sure to get into bed when you feel sleepy to avoid tossing and turning into your bed. If your body gets enough sleep, you will wake up without any alarm and feel fully rested.
Control your electronics usage
The blue light emitted from your phone, TV and tablet screen can disrupt your sleep cycle badly. Your sleep space should be where you can relax after a whole day of hustle, but if you keep a TV, tablet etc, in your room, it will keep your mind busy. Also, continuously watching some series on TV can keep your mind engaged and keep you awake for the longest time as you are stuck in the story. Also, these gadgets emit blue lights, disrupting the melatonin hormone production, which promotes sleep, making it much more difficult to sleep.
Keep the lights down
Turn off or cover any electronic lighting in your bedroom before heading to bed. If you have a window that might let light in, cover it with a heavy curtain to block the light coming from the outside. If you don't want to keep your cell phone outside the bed, then keep the screen upside down during sleep. Smartphones light up in case of any incoming text, mail or notification that can distract your sleep hence flipping them over is the best solution to keep the distraction at bay.
Practice yoga and exercise
Regular exercise help in sleeping better at night as any exercise, especially yoga, relieves you from sleep apnea and insomnia and improves the quality of your sleep. Although the best time to practice yoga is in the morning to wake you up fully, improve your metabolism, energize your body, and stimulate the production of endorphins. You can practice some deep breathing exercises (pranayama) or gentle yoga exercises such as sputa baddha konasana or savasana to relax your body and help you asleep. Also, if you are a complete newbie in yoga but are under a little time constraint, then you can join some online yoga courses in Rishikesh, where you can learn yoga from the best yoga teachers.
Unwind your day with meditation
Taking residual stress, anger and worries of the day to bed can make sleeping difficult. Most people are constantly on their phones or laptop, working on their office deadlines and other mundane tasks during the day and getting their worries to bed. It keeps your mind awake with continuous stimulation. The best thing to calm down the mind is to practice meditation. Meditation quietens the chattering of the brain and allows you to sleep better. Whether it is five or fifteen minutes, take some time aside before bed to meditate, as it will keep the stress of the day out of your head and allow you to sleep deeply.