Recharging in Sleep: Sleep Rituals for Better Rest
The sweet, sweet time when you lay in bed. The day has come to an end and your mind and body scream for rest. All you want to do is close your eyes and get some rest…As I mentioned, ‘try’. Before you know it, you are scrolling through the internet, and chatting, you are thinking over everything that happened all day, re-thinking every interaction. You end up being tired but staring at the ceiling, unable to sleep. What makes it worse is that you have a whole busy day ahead and only caffeine to rely on.
Not a pleasant scenario. But unfortunately, very common today. Sound sleep has become somewhat of a luxury. You may get sleep, but still wake up tired. No matter what sleep-tracking apps you have, or how many hours you spend in bed during weekends, restful sleep often evades you.
Do not go for getting pills prescribed for you yet. You may still have a chance of getting that sweet, restful sleep that makes sure you wake up feeling refreshed and productive, both dragging yourself out of bed. Here are a few practices you can include in your night rituals to have better sleep -
1) Avoiding Caffeine
Not completely. Especially if you are a regular tea or coffee drinker. You can enjoy your favourite caffeinated beverage while ensuring a restful sleep. Simply avoid having caffeine eight to six hours before going to bed. You see, the function of caffeine is to keep us active. When you are putting it in your system, your brain gets the signal of being active, your nervous system pushes through the fatigue. Avoiding caffeine intake hours before bed can help you keep your mind calmer, ensuring better sleep.
2) Stick to a Sleep Schedule
When you train your brain to follow a particular pattern, your body responds accordingly. Try striking a sleeping schedule. Going to bed around the same time every day sends signals to your mind and body that ‘hey, it's sleep time!’. You end up falling asleep easily and waking up well-rested.
4) Eat Healthy
Good sleep comes when your gut feels good too. There is a reason why it is called ‘the second brain’, after all. Eating healthier, homecooked food ensures that your gut is healthier. That, in turn, encourages better sleeping patterns. You should also avoid eating heavily before going to bed. Wait for at least two hours before you lay down to sleep. Make it a habit and you’ll realise the magic soon.
5) Keep Your Phone Away
Remember the good old alarm clocks? Somehow they’ve survived in the market despite phones having elaborate timing and alarm settings. Do you know why? Because people have realised that the further they are away from their devices while sleeping, the better their brains rest. Avoiding screen time at least an hour before going to bed allows your brain to realise that it is time to rest. Sleep comes easier then, in addition to rested eyes and a mind not smothered with information.
Sleep is essential when it comes to mental health. When your brain is well-rested, you manage stress and emotions better and avoid burnout. We live in a fast-paced world with demanding jobs. The least we can do for our well-being is to ensure that we have restful sleep and a recharged mind and body.