Wednesday, Nov 20, 2019 | Last Update : 12:30 PM IST

How to sleep well at night

THE ASIAN AGE.
Published : Sep 16, 2019, 8:30 pm IST
Updated : Sep 16, 2019, 8:30 pm IST

Get a good night’s sleep by following these simple ideas.

Make sure your environment is conducive to sleep. (Photo: Representational/Pixabay)
 Make sure your environment is conducive to sleep. (Photo: Representational/Pixabay)

You shut your eyes and think “Today, I will fall asleep no matter what.” But as you hit the bed, you can’t, and reach for your phone. And then begins the endless, incessant scrolling on social media. Insomnia and sleep deprivation are becoming increasingly common today, and can have serious consequences on one’s health. Here are a few hacks to get better sleep:

Normally, when people go to bed, they fall asleep naturally. Chances are, you’re actively trying to fall asleep. When you consciously make an attempt to fall asleep, you’re actually pushing it away! Make a regular time-table, and make it a habit to go to bed at the same time every night. You can work out your own bed-time routine for inducing better sleep:

Take 30 minutes before sleeping to do things that will detach you from the day. For instance, changing clothes, tying hair, reading something. The most important thing to keep in mind is to stay away from screen at least 30 minutes prior to your bedtime. This is because the blue light emitted by screen are harmful for your health, and can rob you of natural sleep. If you set your alarm on phone, make sure you keep it at a certain distance.

If at all you wake up in the middle of the night, avoid looking at the time at all costs, The Guardian suggests. Indulge in activities like reading to divert your mind from sleeplessness. The important thing is to relax, and not panic. You can try this regime before hitting bed:

  • Take a shower.
  • Drink warm milk.
  • If you have a skin-care routine, follow it.
  • Change your pillow covers and bed sheets.
  • Take a nice, warm blanket.
  • Make sure the room temperature is just right.

If you’ve been experiencing sleeplessness for a long time, it’s better to consult a doctor. Sometimes, there are other underlying conditions that cause insomnia. An irregular sleep cycle can hamper your performance, so it’s essential to pay attention to it.

Tags: insomnia, better sleep