10 Secrets To A Good Night’s Sleep: Tips from the Experts

How to Have a Good Night's Sleep Hygiene: Tips to Follow

If something stays common between Gen-Z and millennials, then it is the destructive sleep cycle. We precariously hold onto healthy sleep routines, and then a slight slip into old habits leads to living the “zombie apocalypse” all over again. But this stops right now as we bring you the most reliable tips from experts.

Benefits of good sleep hygiene

We feel refreshed and invigorated when we sleep soundly. Good sleeping habits may improve not only our general health but also our way of living. Good sleep hygiene boosts our chances of getting a good night's sleep, which may boost our productivity, mental and physical well-being, and overall quality of life. Other advantages include:

Improved memory
Immune system enhancement
accelerated muscle healing
Enhanced energy levels

The amount of sleep we receive each night influences how we look and feel the next day, which is why good sleep hygiene is essential.

Top 10 tips to a healthy sleep routine-

1. Exercise and Yoga

The movies don’t fool you when they show women who exercise and live their most glamorous lives without any dark circles. Besides just increasing your appeal, exercise benefits you in tons of other ways. A morning walk won’t only keep you alert and more productive for the day, but it will also make you fall asleep faster. The quality of your sleep will also be significantly better.

Yoga mudra is a Sanskrit term that translates to "seal" or "gesture." Mudras are hand gestures or stances that are typically used by employing light pressure between your fingers for a longer length of time or duration, according to yogic practices.

Here are some mudra for sleep listed below:

Shakti Mudra
Prana Mudra
Gyan Mudra
Surya Mudra
Aadi Mudra
Apan Mudra
Dhyani Mudra
Matangi Mudra
Ksepana Mudra
Musti Mudra
Shanmukhi Mudra
Anjali Mudra

2. Reserve the bed for sleep only

You should develop a habit of making sure your bed is a stimulus for your body to sleep. To ensure this, you’ve to immediately cease your late-night binging, working, or any other activities on your bed.

3. Start a sleep ritual

Trust us when we say that tossing sides and using a phone doesn’t count as a sleep ritual. Investing in a nighttime skin routine and sleep ritual is a priceless investment for you. Your sleep ritual may depend on what soothes you and lulls you to fall asleep. In this case, the only lookout factor is making sure that your sleep ritual shouldn’t make you more alert.

An excellent example of such a sleep routine is reading a book for fifteen to twenty minutes before sleeping. Some people choose to meditate or spend time in the bath before coming back to bed, but you’ve to select your potion when it comes to making your ritual.

4. To Have sound sleep avoid alcohol and caffeine

We know that this sounds like a no-brainer when we say this, but even the best of us make this mistake without realizing it. Your favourite hot chocolate has caffeine and consuming it before bed can end up with you switching sides throughout the night. Besides coffee, chocolate, and alcohol, you should also avoid anything spicy or acidic to ensure you get adequate rest for the night.

Although it is normally preferable to restrict your caffeine use to the early hours, bear in mind that everyone's caffeine tolerance varies.

You can eat food items before hitting the sack, such as bananas, honey, almond, oats, etc. You can also eat porridge using all of these ingredients and sleep with a delicious taste lingering on your tongue.

5. Keep it comfortable

Comfort plays a crucial role in having a peaceful and uninterrupted sleep. You should make sure your bedroom is calm, dark, cosy, and quiet before going to bed. If you prefer having a little light in your bedroom, then invest in a cheap and dim night lamp but otherwise refrain from doing so.

Your mattress also plays a significant role in making you comfortable, and we highly recommend you purchase the right mattress. It should provide you with a perfect combination of comfort and spinal support. If your bedding doesn’t fulfil this purpose, then it’s time to cash out the one that does its work.

6. Practice mindful eating

An overfilled belly might sound like a recipe for good sleep, but in reality, it’s more of a distraction. It would be best to practice mindful eating or portion eating to make sure you get a good night’s sleep. Also, please don’t go to bed hungry because a rumbling stomach is also a big distraction when it comes to good sleep.

7. De-strain before hitting the bed

Are you one of those people who go to bed dreading multiple deadlines? Daytime pressure from work can ruin your night’s sleep by acting as a stimulus. The pressure can further activate fight or flight syndrome making you more active instead of sleepy.

So stop sleeping away from your deadlines, and in case the pressure still pertains, then sit down and meditate.

8. No untimely naps

An afternoon nap sounds tempting until you learn about its consequences on your night’s sleep. Your irregular naps can lead to disruption of your body’s natural clock. The studies show that people accustomed to daytime naps have worse sleep quality than those who don’t take regular naps. However, the effects may vary, and if you sleep great even after napping, then don’t drop the habit.

9. Consistency of routine

Your body is a worshipper of regular routines and habits. It takes on a pattern and tries to stick with it as much as possible. This behaviour applies in the case of the sleep cycle as well. Your body gets alert or sleepy based on circadian rhythm and other stimuli. So try to make sure you’re in bed by the same time every day and feel excellent results yourself!

10. Supplement your way to beauty sleep

Who said vitamins and other supplements don’t affect sleep quality? Melatonin has been a popular remedy for restful sleep at night. It also helps you fall asleep faster while making you more alert the next morning. Many influencers swear by its bewildering effects on their sleep quality and patterns.

Other supplements like Ginkgo biloba, Glycine, Valerian root, Lavender, and Magnesium can improve your sleep quality. They induce relaxation in your body and prepare it for restful sleep.

Take Away

Sleep is of paramount importance when it comes to maintaining good health. You simply can’t compromise on the quality of your sleep, but with pandemics and other issues, your sleep quality might get affected.

Still, these are the top 10 tips to have superb sleep quality, and we hope reading these will help you achieve excellent sleep quality. You may use these tips along with your hacks that may help you have a good night’s sleep.

If you want to know more about your hair and health issues you can read our multiple blogs on Mars on the GHC website.

Frequently Asked Questions:

1. What foods help u sleep?

Almonds, Warm milk, Kiwifruit, Chamomile tea, Walnuts, Tart cherries, Fatty fish, and Barley grass powder.

2. What causes a lack of deep sleep?

Deep sleep may be reduced by a lack of sleep drive, sleep disorders, or medicine addiction.

3. Does magnesium help you sleep?

Yes, Magnesium aids in the relaxation of the body. This vitamin relieves tension and allows you to sleep for extended periods.

References:

Caffeine Tolerance: Fact or Fiction? - Healthline
Rajiv Dhand, Harjyot Sohal, Nov 2006, Good sleep, bad sleep! The role of daytime naps in healthy adults