When we talk about our everyday schedule, we put our sleeping time at the foremost position. This is because sleep is one of the most essential activities of our life. Unless we take a proper sleep we remain unhealthy the whole day. Nowadays many people complaint about not getting a good sleep at night and call themselves to be insomniac, but this is nothing other than a misconception. There are many reasons of not getting a proper sleep.
Most of the people are an aware of a fact that the things they do from the very starting of the day affects the quality of their sleep they get the same night.
Here are mentioned few of our everyday activities which leads us to have an unsettled night.
MORNING HABITS –
- Let’s start with the very first activity of our day from the morning, i.e. Snoozing our alarm.
Many of us are fond of morning sleeps and waking up at the right time in the morning is one of the hardest tasks. With the same issue we often snooze our alarm once or twice to extend our sleep which simply implies that we never get satisfied with the amount of sleep we had. Instead of repeating this bad habit, we should try to set our alarm the time we actually need to wake up at. By this our body will automatically feel sleepy at the end of the day and will help us to set it as our daily routine after a couple of days or more.
- Coming on to the second most common habit of most of us in the morning, diving into a cup of tea or coffee.
We take it as a kind of energy booster soon after opening our eyes, but ironically it diminishes the action of one of the essential hormones in our body which fairly gets activated early in the morning, named ‘Cortisol’. So instead of having any of the caffeine drinks make sure to grab an acidic fruit like apple.
- To omit breakfast.
Skipping the morning meal can throw off your body’s rhythm of fasting and eating. Breakfast kick-starts your metabolism, helping you burn calories throughout the day. It also gives you the energy you need to get things done and helps you focus at work. Our diet can actually over ride our circadian cycle and can also help us overcome sleepless nights.
AFTERNOON HABITS –
- Hunting over a large meal in lunch
A tummy full eating habit leads to a very lazy schedule ahead. Having heavy food during the day time can make us sleepy and disturbs our sleep cycle and awaken nights. Mainly carbs are responsible for the lethargic behavior of our body. So avoid large intake of carbs and try to feed yourself with proteins.
- Avoid day naps-
Taking a long nap during day time can make you feel less tired at night. This would ultimately lead to a sleepless night and will again disturb your day schedule. So try not to take a nap of more than 20 minutes during afternoon.
- Taking heavy meal before sleep-
One should avoid heavy meal a few hours before sleeping. Saturated fats such as red meat, pork, lamb, and most dairy products, disrupt circadian rhythms, and so eating them near bedtime may prevent you from falling asleep.
- Going to bed with a mind full of stress-
We all know that stress is the most harsh but true reason behind that troubled night. So to get a proper relief from stress we could blindly trust on meditation. Meditation practices may help us prepare for rest, and put worries or discomfort behind us.
- Rescheduling our time to bed-
Try to jump on your bed at the same time every day. This will surely help our body to get into a particular routine.
SLEEPING DO’S AND DON’TS-
- Take a cool shower.
- Get a good pillow.
- Get a heavy blanket.
- Cool and darken your room.
- Take your work and stress on bed.
- Exercise at night
- Argue with your close ones.