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How to maintain good sleeping habits

Updated: Jul 11, 2020

Have you been struggling to fall asleep? Are you used to facing countless nights staring at the ceiling fan, and sometimes even watching the sunrise in the morning? Well, if you've been spending your days in a sleep-deprived haze, and would like to fix your sleep pattern, then be sure to read the following steps. 

1. Constant bedtime

Setting a constant bedtime for yourself is essential in order to maintain a proper sleep routine. In doing so, you train your body clock into being able to fall asleep at a particular duration of the day and wake up at the same time. In order to do that, you need to manage your time properly in the day, finish your daily tasks and chores, such that it does interfere with your bedtime. And be sure to fall asleep early enough in order to get a minimum of seven hours of sleep. 

2. Eating habits

Your diet plays a pivotal role in maintaining a healthy sleep pattern. Avoiding excess caffeine, and energy drinks post 6 pm helps to calm your nerves and avoids restlessness. It’s always suggested to have a light meal at night instead of stuffing yourself with a heavy dinner. This aids in digestion, and paves the way for a good night’s sleep. Keeping yourself hydrated throughout the day is also important to avoid the feeling of bloatedness.

3. Screen time

In this day and age of technology, it is quite impossible to sleep without your phone besides you. However, cutting back on screen time, be it from your laptop, phone or tablet, helps reduce the amount of blue light that you're being exposed to. The science behind this shows us that the pineal gland’s secretion of melatonin (a hormone responsible for telling your body to go to sleep) is inhibited when your eyes are exposed to blue light. Thereby, shutting off all such devices, two hours before sleeping is highly essential.

4. Sleeping environment

Creating the perfect sleep-inducing environment is necessary to fall asleep quickly. Make sure you use your bed only to sleep in. That way, your body is automatically trained to sleep when it hits the bed. Close your windows, if the outside environment is too noisy. Set the temperature of the room to one that you find ideal, and use comfortable blankets, mattresses, and pillows. Make sure your pajamas are light and airy. In addition, spraying sleep-inducing essential oils, such as lavender, on your pillow, can help you fall asleep soon.  

5. Pre bedtime routine

Setting yourself a constant pre-bedtime routine, such as reading a book, journaling or sewing, can help you calm down before you sleep. This reduces your anxiety, stress levels and helps you forget about other troubles you might be facing. Maintaining this routine for a long period of time trains your body to accept it as a precursor to sleep.

6. Exercise

Exercising every day for at least 20 minutes gives your body the adequate physical exertion it needs in order to tire itself out. Sitting idly throughout the day might cause you to feel restless while trying to fall asleep. Therefore, it is important to build a proper exercising schedule. This can be a simple jog, a few jumping jacks, or even skipping. 

7. Brain Exercises

Oftentimes, people find it difficult to fall asleep due to the worries or troubles they might be facing. It always helps to write out your issues either in a journal, or talk about them to your spouse or parents. This helps you vent about the troubles you’re facing, and dump them out, leaving your mind in a calm state.

It is pivotal to remember that a healthy sleeping pattern is a reflection of the overall quality of your lifestyle. Maintaining a healthy lifestyle by holistically improving every aspect of your life, is possible with our Integrative Health and Wellness Coaching. 

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