Achieving a good night sleep is not as easy as it sounds. You have to give up on a lot of unhealthy habits like late night gaming and at the same time, build some good ones. Today, we are sharing a few such good habits that you must make a part of your lifestyle and improve your health.
1. Keep on time
Don’t disturb your sleep cycle now and then. Go to bed and wake up in the morning at an almost same time every day to maintain your body clock on track and stimulate your natural drive to sleep. Waking up in the morning at the same time daily is very important so that you can easily sleep in the next night. Moreover, this way you can also keep your metabolism healthy.
2. Brush & floss
Brushing and flossing of teeth is imperative as it directly has a link to your health. Unhealthy gums can lead to various diseases like respiratory and heart diseases. Moreover, you will increase the probability of losing your teeth as you grow older if you don’t brush and floss two times a day. Not only this, you might suffer from various other scary diseases if you don’t brush viz. Dementia, Pneumonia, Diabetes, kidney disease, et.al. So, don’t ever forget to brush and floss your teeth two times a day viz. in the morning and before going to bed.
3. Keep your bedroom silent
Things like ticking watches and whirring electronics can be held outside the bedroom to have a sound sleep. I know it must be hard to avoid a snoring partner or irritating sirens of automobiles but the only solution to avoid these sounds is to plug in earplugs. But don’t keep it too silent that you will start fearing from your own voice.
4. Don’t forget to remove your makeup
I know it’s quite tiring to take off your makeup after coming from a late night party but seriously if you need a healthy skin, then you need to make a habit of removing makeup once you reach home after your bash. If you leave your makeup overnight then this will block your pores and prevents sebum; it is natural oil secreted by sebaceous glands to moisturize your skin. Your skin will have lots of acne too if you don’t clean your face before sleeping. This can also lead to fine lines because the free radicals from the atmosphere that stick onto your skin during the day will stay on your skin overnight which may result in breakdown in collagen.
5. Make sure you fits in the mattress
You must know that you may face sleepless nights because of an uncomfortable mattress. No matter whether it lost its softness or it’s too small that you can’t fit in it, the signs depict that you need to buy a new comfortable mattress. As per the consumer reports, you should change your mattress after every five to ten years.
6. Think about the positive and negative things of the day before going to bed
According to Michael A. Grandner, Ph.D., instructor of psychiatry at the University of Pennsylvania in the Behavioral Sleep Medicine Program, a person who can’t sleep at night and who’s mind scroll here and there then he/she may not have given time to process his/her day. The best way to watch out things before sleeping is to give yourself some time to think about the pros and cons of the day, make a to do list for tomorrow and wash out your brain so that you don’t have to think about it in the night. Only then go to sleep.
7. Read a motivational or self-improvement book
Pick one out of thousands of life-changing self-improvement novel as one-night time reading friend before you go to bed. But don’t be silly in taking any exciting book such as based on a mystery story or a horror story as then you won’t be able to leave the book before going to bed. This book can bring lots of good traits in you, so you need to choose it wisely.
8. Try going to bed 15 minutes early
This is the simplest habit which you should practice daily – go to sleep 15 minutes prior then you decide to go. People these days do not have the required sleep, and this causes sleep deprivation which can lead to several health and productivity problems viz. a continual headache, depression, aggression, obesity, et.al. And by going to bed 15 minutes earlier, you can experience lots of good things viz. good mood in the morning, you feel happy and satisfied, and you can have a good day. So, don’t procrastinate going to bed.
9. Write down the things you are grateful for
It will just take your hardly 3-4 minutes. Put down two-three good things of your day you are thankful for each night in a notepad, and this will enhance your positive attitude. Gratitude can heal everything in one’s life, and it’s a great tool that can help you appreciate each and everything in your life. It’s quite easy to think about all the negative things happened in a day and neglect all the positive things happened at the same time. By praising about all the good sides, you can actually change your mind.
10. Move out of bed if you really can’t sleep
If everything fails, move out of bed. You won’t feel sleep by twisting and turning on your bed, and this will only stress you out more. As per the sayings of experts, if you get out of bed to do something more relaxing than taking turns on the bed doesn’t involve bright light. You can even read your favorite book if you won’t feel sleepy then come to sleep once you feel exhausted.