Did you know that you spend one-third of your entire life sleeping? It's no doubt a significant portion of your life, and not having a healthy sleep habit can completely pull down the quality of your entire life. In his critically acclaimed book Why We Sleep, Matthew Walker tells us how sleep impacts literally every single function of our body. So by improving the quality of your sleep, you can improve literally every single aspect of your life!
How do you do that? Here are some useful tips.
Set a fixed time to go to sleep and wake up. It is extremely important to have a routine for your sleep cycle. Ideally, it should be between 10 pm - 7 am. Try to maintain an 8-hour long uninterrupted sleep routine.
Stop using your phone at least 1 hour before falling asleep. The blue light emitting from your phone can confuse your brain into thinking that it's day time. It would also be helpful to use dark mode at night or turn on Night Light if available by default on your device or by downloading Twilight on your phone or f.lux on your system.
Read a book right before bed. It helps to slow your mind down and make it easier to fall asleep.
Practice meditation at a set time in the day, this will help you manage your stress levels and attention better, which will help you have a higher quality sleep at night.
Make sure you sleep in a completely dark room. Light can be a strong distracter and can easily wake you up.
If you struggle with sleep, using a heavy blanket can be helpful. The weight of the blanket can help you to fall asleep faster, better.
It's helpful to maintain a journal of the dreams you have in sleep. They might also make you look forward to falling asleep so that you can dream. A lot of us struggle to remember our dreams, however. If you consciously tell yourself before sleep that you will remember your dreams when you wake up, you are more likely to remember them.
Avoid using any drugs or substances to fall asleep. They are more often harmful to your sleep and overall health, and the way they get you to fall asleep is more artificial. You do not get good natural sleep by consuming them.
Appreciate and value your sleep, just as much as you value brushing your teeth and having food. It's one of the most important things you can do in your day, and valuing your sleep highly will help you give it more priority over other activities, like browsing your phone.
Avoid using your alarm, try to wake up naturally at your desired time. Abruptly waking yourself up can be harmful for you and ruins the quality of your sleep.
Sleep takes place in cycles of 1 hour 30 mins, and you need at least 5-6 such cycles for a good night of sleep. You can use Sleepyti.me to calculate when to fall asleep or wake up.
What tips and tricks have you tried that have helped you get better sleep?