‘Sleep is the best meditation’ said Dalai Lama. And if you consider the benefits of good sleep, you would have to agree. Sleep plays a crucial role in your health, energy levels and ability to function at your best. A good sleep can also increase your brain activity and help you be the smart man you are. But modern times are not conducive to a good night’s sleep. Many adults struggle with falling or staying asleep, or just wake up feeling not as well rested as they should. So we have compiled a list of proven sleep hacks that can help you wake up ready to take on the world, every day.
1.Give yourself a screen curfew.
This might sound like an unreasonable thing to ask of oneself, but turning off your electronic devices — including your phone and TV— an hour before bed each night will work wonders not just for your sleep but also your mental well being. It will give you time to take stock of the day before you crash into bed. Besides, there is enough scientific evidence as to how important this is – cell phones, computers and TVs emit blue light. Exposure to that bluish light during the hours before bed can keep you from getting a good night’s rest.
2.Turn your bedroom into a sleep friendly sanctuary.
You spend about a third of your life asleep. That’s a lot of time to not spend well, isn’t it? Definitely get yourself a mattress that is comfortable and helps you maintain a good posture. But also minimize the light and sound in your bedroom. Darkness causes your brain to release melatonin for a calming, sleepy effect. Create a dark space by using dark curtains if you live in the city. Or keep an eye mask handy. Noise also can interfere with your ability to sleep, so try living away from busy streets.
3.Try to have a sleep routine
Make good sleep a priority. This means being as strict about sleep timings as you would with a kid. Wake up at the same time every day, even after a late night. And do everything in your power to hit the bed at the same time whenever possible. Doing the same thing before bed each night can also go a long way in conditioning your brain for sleep. Find one pre-sleep relaxing habit and stick to it – gentle stretching, writing in a journal, reading or meditation are all recommended.
4.Keep yourself warm.
We get it, the temptation to blast the AC in summers is hard to resist. But know that your body’s core temperature drops during rest. So make sure you set the air conditioning at a level where it remains pleasant but doesn’t get too cold in the night. Or you are looking at a frozen awakening in the middle of sleep, which is no good for you or your body.
5.Never force sleep.
If (heavens forbid) none of these tricks work, and you find yourself lying in bed unable to sleep and therefore, stressing about waking up the next day, do something that will relax and distract you. You could read a book that is not too interesting, or practice relaxation techniques such as focusing on your breath. Whatever you do, don’t start surfing the internet!
