One of the most frustrating things to happen in your day (or in your life) is a dysfunctional sleep cycle. Other than ruining your day (again, or life), it disrupts your working efficiency. And it doesn’t stop there. A bad sleep cycle is one of the main reasons why people tend to develop a migraine tendency. It is extremely important to sleep enough and more importantly, sleep right and to do it everyday.
Here’s a few things that you should take into consideration:
1. Maintain monotony before bed:
Just like our minds, we need to tell our body that it’s time to sleep. Our body can learn to take that signal if we do the same activities everyday before sleeping. It acts as a cue and our body begins to get sleepy. Thus it is very important for us to train our bodies accordingly and make it a point to follow a similar, if not same, routine every night. So read a book, watch that next episode or scroll aimlessly through your feed. Whatever it is, just do it everyday.
(A hot water bath will work like magic, just by the way)
2. Keep the nights dark and make the mornings bright:
This one seems like the basic thing to do but it is as effective as it is obvious. Since we’re born, our body is programmed to respond to brightness and darkness due to the natural lighting of the day and the night. Which is basically why we tend to cringe when someone switches on the lights when we’re sleeping or trying to sleep. The key here is to aid your body’s natural instincts and adjust the light accordingly.
3. Working Out
Working out builds our muscle and cuts down our fat, which in turn, improves our sleep. People who exercise for upto 20 minutes a day have a better sleep at night. The time of the day at when you exercise can also make a difference. For example workouts like runs and/or step classes can have a reverse effect and disrupt your sleep instead. A better choice would be to try stretching before bed.
4. Short Naps
Taking a nap during the day can give you an energy boost but only if it is done correctly. If you sleep for too long your body will confuse your nap time with your sleep time. Which will make it harder to sleep at night and will decrease the quality of your sleep. According to specialists, the perfect nap time is 20 minutes. It is enough to provide a little restoration without making you muzzy.
5. Check Your Caffeine intake
The coffee that wakes you up in the morning can also do that at night. If possible, avoid the colas and coffee completely. If not, try to avoid anything with caffeine for at least 6 hours before your bedtime to experience a sound sleep.
So that was about it. We hope you have a good night and an even better morning tomorrow. Try to follow these steps and welcome a healthier lifestyle. If it still feels like a lot of work, get our Boltt app to do the work for you and track your sleep cycles. You can then keep a better record and act accordingly.
PS- Never underestimate the power of some good music before you sleep and/or right after you wake up!
PPS- Song suggestion to brighten your morning: Here comes the sun by The Beatles. 🙂