• Nishant Shedale

4 Tips for Better Quality Sleep

Source: The Indian Express


LOCKDOWN HAS HEAVILY INFLUENCED OUR SLEEP SCHEDULES. Yes, that is a fact, and going to bed anytime before 1 am seems crazy. But do you feel very tired and groggy throughout your day even after getting a good 7-8 hours every night? A consistent lack of deep sleep can even hamper your ability to focus. Now you must be aware of how important it is to sleep for 7-8 hours a night but the quality of sleep you get is also important. In fact, getting 7 hours of good quality sleep is much better than 10 hours of average sleep. This is how you can improve the quality of sleep you get:


1. Sleep in the Dark

Source: The New York Times


Light triggers your brain to release hormones that are supposed to wake you up. This is definitely not good if you are trying to get deep sleep because your subconscious mind wants to wake up. Humans are supposed to sleep in the dark and that is how your brain understands that your body needs to be put in a state of rest.

Here are a few tips:

  1. Make sure you turn off all lights in the room before you go to bed.

  2. Keep all the electronic devices away before you go to sleep.

  3. Invest in thick curtains and blinders.

2. Drink Water Before Going to Bed

Source: Harvard Health


The major reason why you wake up groggy and with a heavy head is that your body is often dehydrated in the morning. To ensure that all the internal functions - toxic removal, hormone management, energy generation from digestion, in your body are smooth during the night time, it is necessary to drink enough water before you go to sleep. I advise you to drink at least 500 ml of water before sleeping.


3. Consumption of Caffeine

Source: Harvard Health


Adenosine is compound in your body which slows down the neural activity in the body. This is why you have the feeling that you are "sleepy " or drowsy. Caffeine is like a replica of Adenosine which binds with the Adenosine receptors in your body. Due to this, the actual Adenosine cannot bind with these receptors and you feel alert or awake. Now caffeine can stay in your body for as long as 8 hours or even more. Thus for normal Adenosine activity, it is better to not consume any caffeinated drink at least 6 hours before bedtime. Making this one small change can drastically improve your sleep quality. You can use green tea or water as an alternative to help you stay alert and awake!


4. Temperature

Source: BETHKE


As night time approaches, our body temperatures naturally drop signaling that it is time to get some rest and recover. This makes it extremely important to lower the temperature of the room you're sleeping in. Hot temperature can interfere with this signal and cause it to take longer for you to fall asleep. The ideal temperature is 24 degrees Celsius. In colder countries, it could go down to 18 degrees Celsius.


Quality sleep ensures a better mind and body functioning. It also keeps you in a good mood throughout the day. Make these small habit changes today and notice how the quality of your sleep goes up.


#wellness #sleep #selfcare

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