Good sleep is essential for a healthy lifestyle. Our body takes rest during bedtime. Sleep is like debt; if you have didn’t pay, it will expend itself. Only a good deep sleep can free you from that debt.
What is sleep??
Sleep is a physical condition where our full-body goes under an unconscious state. And every part of the body, especially the brain, takes rest.
What should be the time duration of your bedtime??
Actually, the time period of bedtime depends on individuals. Some people can be normal with less bedtime; on the other hand, some sleep over average. Research shows that seven to eight hours of sleep is needed for a man. But, at least six hours’ sleep needs every human being.
Steps for good bedtime:
Good bedtime depends on some key factors. There is no fixed therapy for sleeping. Different therapies work for individuals.
Explore sunlight during the day:
Our body follows the natural cycle of sleep and weak up. In the day, our body consumes energy for work. Obviously, after the sun goes down, our body getting prepared for rest. The cycle of sleep and wake run naturally.
So, in the daytime, try to spend more time under the sunlight. It would be best to keep our office and home with proper ventilation of light and air. It will help us to improve our sleep-wake cycle.
Avoid bright lights at night:
The light of the phone, computer, or any electronic device releases an excess amount of light. Those lights affect your sleeping cycle. If you have a habit of late-night TV, then it will also hamper your sleep cycle.
Always try to avoid bright lights after the evening. It will generate good quality bedtime overnight long.
Don’t take caffeine after evening or alcohol:
Drinks that contain caffeine like coffee, tea is popular drinks all over the world. Caffeine makes our brain refresh. Those drinks make us energetic and sleepless at work. If you consume caffeine at night, it will delay your bedtime time. So, avoid access amount of caffeine. Try to take those drinks in the day time.
If you are an alcoholic, then leave the habit immediately. Alcohol will decrease your bedtime quality. It affects your brain and gives you a hangover after your bedtime.
Always try to take your dinner early. It will end up your metabolism processes early and relax your body.
Try to maintain regularity in sleeping time:
Always maintain your bedtime. If your bedtime is fixed, at that particular time, you will fall asleep. If you have a problem with your sleeping time, try to go to bed at a fixed time. After a couple of days, you can fall asleep at that fixed time.
For sound sleep, avoid long naps in the daytime. Long naps can also hamper the timing of your sleeping cycle.
Set your bedroom environment and temperature:
The bedroom is the key factor in sleeping. The environment of the bedroom should be pin-drop silence. The most important thing always tries to sleep in a cleanroom unless it can cause a lack of sleep. The bed, pillow, and room temperature should be comfortable for you.
Don’t forget your sleeping position. If your sleeping isn’t right then, it can cause pain & disturb your bedtime.
Go bed with a fresh mind and a bath:
A fresh mind is significant for a sound sleep. Fresh mind essential. If you want to refresh bedtime, then clean your mind. If you can take a bath, that will be better. It will give a cool feeling to you. But don’t go to bed immediately after exercise. As a result, it will bring problems to your bedtime.
Overall, I tried to provide you the key factors of sleeping. And those are basic points for having a good bedtime. If you follow those points but can’t sleep enough, you should go for a specialist or doctor.