Tips and tricks to sleep better!
This blog was written under the expert guidance of Pooja Varma, Clinical Psychologist at CareMe Health.
Edited and Coordinated by Arathi Nair.
Looks like someone woke up on the wrong side of the bed today…
A good night’s sleep is as essential as a proper diet, maintaining a good physique or keeping your mental health in check. Besides, sleep also has an adverse effect on the above-mentioned factors which means, disturbances in your sleep cycle can affect your lifestyle drastically.
Quality of sleep not only helps with maintaining productivity but plays a vital role in your emotional balance and energy during the day. So, what can possibly hinder your sleep at night?
Adapting unhealthy habits, of course! The way you start your day complements the way you end it. Let’s find out certain ways you can experiment with yourselves, improve your sleep, and evaluate how you feel during the day.
1) Keep your natural sleep wake cycle/ circadian rhythm in check
In order to feel more active during the day, it’s necessary to optimize the quality of sleep. Set your internal clock by choosing a regular bedtime. Initially, using an alarm clock to wake up in the morning can help keep your natural cycle in check. Take short naps in the afternoon if necessary but avoid them in the evenings. Do not sleep in for additional hours during weekends, till you’re completely in sync with your sleep-wake rhythm.
2) Eat a good breakfast and stay clear of junk food as much as possible.
A balanced diet can help with maintaining your biological clock, blood sugar and stress levels. A good breakfast uplifts your mood and keeps you going. Hence, it’s important to keep those endorphins kicking, so that you don’t feel tired and fall asleep during the day. Your overall eating habits have a huge impact on the quality of sleep and health. Try to include more fruits and veggies, limited meet and stay clear of sweets and refined carbs as much as possible. Not to forget, LOADS OF WATER during the day to flush out those toxins!
3) Stay fit, exercise at the right time
A good workout session can stimulate cortisol levels and improve your metabolism. Studies have shown that working out in the evening can interfere with the sleep-wake cycle as it’s too close to bedtime. Therefore, make sure you burn those calories no later than 3–4hours before bedtime.
4) Reduce screen time
Minimize the usage of smartphones, tablets, etc before bedtime as the blue light emissions from it is highly disruptive when it comes to your circadian rhythm. The light emitted, supresses melatonin, a naturally occurring hormone responsible for sleep wake cycle regulation. In order to compensate and increase melatonin secretion, expose yourself to sunlight, keep your blinds open during the day, and set up your workspace closer to a well-ventilated zone.
5) Time to clean your mind
Most people find it difficult or have disrupted sleeping patterns due to increased residual stress and anxiety. In such cases, try to pamper yourself with a warm bath, good music, and other relaxation methods like deep breathing exercises or even read a book before bedtime.
If you still find it difficult to unwind at night, we at CareMe Health have a brilliant team of licensed professionals who are highly qualified clinical psychologists and psychiatrists, to help you deal with stress and anxiety!
Book your first session now!
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