Improve Sleep empress2inspire.blogHealth

Improve Your Sleep

Make new habits for sleeping rather than simply breaking old ones. You may want to start by keeping a sleep diary to help you understand your sleep patterns and habits.

Follow these simple sleep guidelines to help you sleep better.

  • Unplug – The light emitted from computer and TV screens disrupts your circadian rhythm and keeps you awake. Disruptions to your circadian rhythm are linked to vision problems, cancer and depression.
  • Don’t Eat or Drink at Night – Caffeine, alcohol, and nicotine can also cause sleep disruptions.
  • Never Do Any Work in Bed – If you associate your bed with reading emails and dwelling on work-related issues., it will be harder to relax there.
  • Meditate – Just five minutes of breathing meditation will lower stress, relax your body, and quite your mind.
  • Read a Real Book for Enjoyment – Make sure it’s not work-related. This should relax you and spur your creativity and passion.
  • Create a Hygiene Ritual – Repetition will send a psychological signal that you are getting ready for bed. Brush your teeth, wash your face, floss.
  • Make A To-Do List – Writing down tomorrow’s priorities will clear your mind for the night.
  • Pick a Bedtime – Decide when you have to wake up, and go to bed eight hours before then. Consider setting nightly alarm to remind yourself when to get ready for bed.
  • Keep a Journal – Spending just a few minutes to reflect on the positive highlights of your day can transform your attitude and keep you motivated.

The way you feel during your waking hours depends on how well you sleep at night. If you experience occasional or chronic sleep problems, it is important to learn ways to avoid the common enemies of good sleep. You can experiment with these sleep-promoting techniques and find the combination that works best for you. Having 7-8 hours of sound sleep may not be possible every night, but it is attainable most of the time. Sleeping healthily will mean that you will be mentally sharper and more productive, feel emotionally balanced, and have more energy each day.

65 replies »

    • Thank you. I am glad you liked it. In order to wake up feeling refreshed it’s important to focus on both sleep quantity—how much sleep you get each night—as well as sleep quality, which indicates how well you sleep. Poor sleep quality can cause you to feel groggy the next day and may even be linked to an increased risk of Alzheimer’s disease. But determining the quality of your sleep is less straightforward than counting the number of hours you get. Thank you for stopping by.

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  1. Informative reading Garima. Sleep patterns do have an impact on human body and I have realized it lately. Asymmetrical sleep habits do take a toll on health, and the next day activities too. I do follow few of the tips here, sleep journal is something i need to adopt.

    Thanks for sharing your thoughts.

    Liked by 1 person

  2. Couldn’t agree more on “downtime” from digital. I invariably read a paper book (not work related) at the end of the day, even if only one page, to help transition to a more relaxed mood. Thanks!

    Liked by 1 person

    • Hi Matt, It’s important to initiate a digital curfew for the entire family, a time at which you and your kids turn off all electronic devices for the night. Try setting the curfew at two hours before bed, one hour before bed, or even 30 minutes before bed the earlier in the evening, the better, but whatever feels realistic. Thank you for stopping by.

      Liked by 1 person

  3. Thank u garima.. I dont have much words to explain that how benificial ur artcl is..😊 love to read yur writings… N thanks fr making us alert about our health 👍

    Liked by 1 person

    • Glad you liked it. Each of us operates on a biological schedule that plays a big role in when we feel tired and when we feel awake. When our internal sleep clocks are functioning normally, they send our bodies signals to sleep in the evening and wake in the morning. However, sometimes this sleep clock can fall out of sync, whether due to travel, work, stress, keeping odd hours, hormones or other factors. These steps can help you. Thank you for stopping by.

      Liked by 1 person

  4. I never thought of setting an alarm at night to tell me it’s time to start preparing for bed. What a great idea! Thank you!
    And another couple of important points for good refreshing sleep is to unplug the modem, and to either have blackout curtains or wear a sleep mask.

    Liked by 1 person

    • Hi Alexandra, sleep rejuvenates us. Eye masks are one of the best tools that can be used to overcome sleep problems and obtain restful relaxing sleep. When you block out both noise and light, your chances of falling asleep are improved. People who sleep regularly during the day, such as nurses or other shift workers can benefit greatly by using them. Thank you for stopping by and reading my post.

      Liked by 1 person

  5. Will definitely try to do some of these. Do you think you could possibly do a post on how to relax before going to sleep. Like say you use aq breath technique what it is. I have just always had trouble sleeping and some of it is my fault but like maybe what you do to switch your brain off?

    Liked by 1 person

    • I am glad you liked the post. You can take steps to improve your sleep habits. First, make sure that you allow yourself enough time to sleep. With enough sleep each night, you may find that you’re happier and more productive during the day. Sleep often is the first thing that busy people squeeze out of their schedules. Making time to sleep will help you protect your health and well-being now and in the future. Thank you for stopping by.

      Liked by 1 person

  6. Great tips. One thing I do is once I climb in bed and unless I’m completely exhausted, is open a book to read. The unique thing is, it is always a book that I’ve read literally dozens of times.

    I find the act of turning a page or two(not using an e-reader) creates this sense of comfort. Rarely do I get further than a page or two before the eyes start to shut.

    Liked by 1 person

  7. Thank you for visiting my blog, and for promoting natural healing on yours — a great service to all, and particularly when so many are stressed, have difficulty sleeping, and have adverse reactions to pharmaceuticals. Warm wishes to you on your journey of helping others to help themselves.

    Liked by 1 person

    • Thank you. I am a big believer of the fact that As long as we work along the laws of nature our bodies will heal themselves naturally. However, there is one main element that interferes with our body’s ability to heal itself. Thank you for stopping by.

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  8. I am glad I came across the post. A lot of my issues tie into the fact I try to do a lot of work on my bed. I will try to change this habit of mine to become more functional and get better sleep.

    Liked by 1 person

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