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Today’s life has become like a race. Office work, home responsibilities, social life … In this run, we get so tired that it seems that you will fall asleep as soon as you fall on the bed. But it is exactly the opposite. The body is tired and tired, but the mind is that it does not stop running. The next day’s meeting, the fees of the children, the ration of the house… Thousands of things keep moving in the mind and sleep goes away from the eyes.
If this story is yours too, then you are not alone. This is the most common side effect of Busy Lifestyle. But the good news is that you do not need sleeping pills. Just by making some small changes in your habits, you can get a deep and relaxed sleep.
1. ‘Digital Curfew’ 30 minutes before going to bed
This is the most important and most difficult rule. Just scrolling or watching TV on mobile until just before sleeping is the biggest enemy of your sleep.
- Why? Blue light emanating from the screen gives your mind a signal that it is now day and it is not time to sleep. This stops becoming a sleeping hormone (melatonin).
- What to do? Speak ‘Good Night’ to your phone, laptop and TV at least 30 minutes before sleeping.
2. Adopt ‘Brain-Dump’ technique
Your mind is not able to calm down because he is afraid that he may not forget the necessary work of the next day.
- What to do? Place a diary and pen near your bed. Just before sleeping, write whatever work you want to do or whatever you are worried about in that diary. It is called ‘brain-dump’ ie the waste of the brain. Once you write everything, your brain gets relaxed that there is no fear of forgetting anything now.
3. Magic of bathing with hot water
This is a surefire way to eradicate tiredness and stress of the day.
- Why? Bathing with warm water about an hour before bedtime provides relief to your muscles. Also, when you take a bath and come to the cold room, your body temperature falls, which gives a sleep signal to the brain.
4. Dinner not like ‘Raja’, like ‘beggar’
This is an old saying that is 100% perfect for sleep.
- What to do? Eat your dinner at least 2-3 hours before bedtime and keep it as light as possible. Things like heavy, fried food or tea-coffee keep both your digestive system and mind awake overnight.
5. Fix a time of gold and waking up
Our body acts like a watch.
- What to do? Try to sleep and wake up at almost the same time, even on the holidays. This sets your body’s ‘internal clock’ and you start feeling sleepy at the right time.
Remember, sleep is not a luxury, but the most important ‘repair time’ for your mind and body. This is a small investment that will give you more energy and happiness the next day.