Sleep hygiene: Simple practices for better rest

Intro:

Still feeling sleepy even after multiple cups of coffee and tea? This strategy is not working, right? Now, it’s time to fix it with a real solution, which is to follow a routine that will help you in staying active all day. Sleep hygiene refers to simple habits that help you sleep better and wake up refreshed. Here are some easy tips that you can follow to improve your sleep quality.

1. Follow a Consistent Sleep Schedule: The first mistake that we make whenever we try to adapt new changes to our schedule to improve our sleep is that we forget how important it is to have a set time for our sleep hours, which means going to bed and waking up at the same time every day. This pattern regulates your body’s internal clock, also known as the circadian rhythm. In the long term it also helps in improving our cognitive function and also keeps us overall healthy. 
2. End Your Day with a Bedtime Routine:
   
   A relaxing pre-sleep routine tells your body it’s time to rest. You can pick any activity like reading, slow breathing exercises, or some simple stretches. Joining online yoga classes can also be a great way to relax before going to bed. Gentle yoga poses and mindful breathing techniques help the body to lower down the stress and prepare it for restful sleep.  Even a gentle skin care routine also helps your body to calm down.
   
3. Set Up a Relaxing Environment:
   Your bedroom should be a place of rest. You can keep it calm and quiet with dark curtains or even warm lights, as it creates the perfect ambience for sleep. A lot of people suffer from body pains at night, which might interfere with your sound sleep. Investing in a comfortable mattress and incorporating stretching techniques learned from yoga classes in Mumbai can also make a difference.
   
4. Try to avoid Screen Time Before Bed:
   The blue light coming from smartphones, laptops, and TV can interfere with melatonin production, the hormone that helps regulate sleep. But we do the opposite, we use our phone or laptop when we are not able to sleep. It’s so common for us to say, “let’s watch a movie. I am really not in a mood to sleep”, but this can disrupt your hormones in the long term. You can always try switching to a book or listening to calming music instead.
5. Follow a Mindful Practice when taking Caffeine:
   Caffeine can stay in your system for hours and make it difficult to fall asleep. It’s best to avoid any kind of caffeine after 6 pm in the evening. Timing matters a lot while consuming these, so it’s better to take care of the portions and timings.
   
6. Include any Physical Activity During the Day:
   Regular exercise is a natural sleep booster. People who sleep better, function better. Many studies show that people who engage in physical activity experience deeper sleep and better overall sleep quality. But intense workouts should be avoided close to bedtime, as they may have a stimulating effect that can interfere with the sleep cycle.  Most people from Mumbai are now getting aware of the fact that it is important to move along the day. For those looking for a regular routine, joining Yoga Classes in Mumbai can be a great way to improve sleep quality and overall well being.

Conclusion:

In this hustle culture, one thing that we have lost is the ability to stay calm and enjoy the simple joys of life. Better sleep isn’t just a dream, it’s within reach with simple lifestyle changes. But by making small adjustments, like maintaining a consistent sleep schedule, limiting screen time, or including Online Yoga Classes in your routine, you can improve your sleep quality and overall health. Try incorporating these habits into your routine and see the difference a good night’s sleep can make in your life!