Getting into a Good Sleep Routine
A well-set circadian rhythm tops the list of things-to-do for a great self-care routine. A good night’s sleep is directly proportional to how you feel and perform in the day. Sleeping well helps your body relax, restore, detoxify, and heal. If your sleep schedule is out of whack, you are susceptible to chronic exhaustion and dangerous diseases – mentally and physically.
Night shift jobs, all-nighters, traveling across time zones, alcohol, tobacco, caffeine, stress, and depression are major causes of irregular sleep patterns.
If you intend to improve your sleep hygiene, you need to put in a little conscious effort and mindfully change old habits. Here are some useful tips and tricks to get that rhythm in place!
- Choose your sleep schedule and strictly stick by it:
As per the demands of your routine, fix a realistic bedtime and wake-up time. Now, stick to this time no matter what. Be super strict about not altering the time, even on weekends. Initially, this may require you to pull an all-nighter or an all-dayer and induce some sleep deprivation to be able to stick to the fixed time. It will be challenging at first, but with time, your internal clock will develop a consistent sleep routine, and you will naturally fall asleep and wake up with ease. A little patience and discipline can take you a long way.
- Alter your diet and exercise regularly:
Making some basic modifications in your diet and exercise routine is extremely helpful to set a sleep cycle. Working out intensely in the first half of the day and unwinding with calming Yoga, mild stretches or meditation in the second half is a great way to reduce your cortisol levels and set a tone for the night. Exercise is known for improving the quality of sleep.
Eating a light meal 2 to 3 hours before bedtime gives your body good amount of time to digest the food well and not interfere while in a resting state. When your body is digesting food, its internal bio clock thinks it is awake — skipping food just before bedtime is a great idea. Fasting also happens naturally in sleep. By the time it’s morning, your body gets hungry, thus making it easier to wake up and eat that much appreciated heavy breakfast!
Caffeine and other stimulants should be completely cut off in the second half of the day. A warm, calming drink is excellent to have before bedtime. Supplements like magnesium glycinate and melatonin are perfect to have an hour before bedtime. Consult your physician if you are on medication or have any serious illnesses if you plan on altering your evening routine and add supplements.
- Planned exposure to light:
The human body drops melatonin levels when exposed to light. Melatonin is a sleep hormone. Hence, it is a great idea to open curtains and keep your surroundings well lit and bright in the day and dim in the evenings/nights. 3 to 4 hours before bedtime; one should reduce the exposure to light drastically. That also means no cell phones, computers, TV, tablets, and other light-emitting electronic gadgets before bedtime. Leave them out of your bed/bedroom altogether. Electronic devices can keep the brain stimulated for hours. It’s always a great idea to reserve your bed only for sleep, relaxation, and making love.
- Designing a great evening routine:
Having a great evening routine is one of the most important factors while you try to stabilize your circadian rhythm. A sleep routine or evening routine not only involves early dinner and supplements but also consists of a lot of prepping for a restful night ahead. A good evening routine requires dim incandescent lights, cutting out loud noises and clearing clutter, especially off the bed and out of the bedroom. A little extra effort towards changing bedsheets, taking a warm shower, slipping into loose, comfortable clothing, and using essential oils combined with a light self-massage also helps. Listening to soothing meditative music and setting an optimally comfortable, cool temperature in the room is necessary too.
- Avoid sleeping in the day:
While mid-day power naps are known to boost energy levels and efficiency, an afternoon nap that lasts for more than 20 minutes can majorly disrupt your night sleep. If you need to rest, ensure you nap for 20 minutes or less and always before 3 P.M.
Hope these life-altering tips help you get your much-needed beauty sleep- keeping you agile, alert, and active through the day. Altering your circadian rhythm to be in sync with Mother Nature is always a great idea, and it is never too late to do that. Like William Shakespeare famously quoted, “Enjoy the honey-heavy dew of slumber.”
