5 Bedtime routine for better and fast sleep at night. Which I can follow. Because I have to fight with sleep every day in my bed. Are you also a victim of sleeping sickness? Do you sleep less during the night? Or the night passes by changing sides in bed. And because of this you can’t wake up in the morning, feel irritable throughout the day, or your performance level will be down. So I am going to tell you about five such habits or bedtime routine in this article. After following this routine you will get sleep, and that too of Kumbhkaran.
We all know this. How important is sleep to recharge our body and mind? Good sleep builds new pathways and neurons in our brains. Which helps in repairing our memory, and adding new memory. New studies have shown that even when you are sleeping, your brain remains active. Sleep flushes out toxins from your brain. The same bad sleep makes us a victim of high blood pressure, heart disease, diabetes, and anxiety. It has reduced our performance or concentration level. So let’s know that 5 bedtime routine. Which helps us to get sound sleep.
5 Bedtime routine.
1. Dinner 2 or 3 hours before your bedtime.
Most of us have this bad bedtime routine. We ate dinner before going to bed. We considered it as the last work before bed. And because of that the food doesn’t digest. And that half-digested food irritates our stomachs. And the night passes by changing sides.
The reason behind this is we do not do any activity after our dinner. So that our food can not be digested. Another side effect of this is this. That we become victims of constipation. That’s why keep a gap of 2 to 3 hours between your bedtime and eating time. There are also some benefits of eating food early. Firstly, it will keep your stomach light. Second, Because you will eat early. So you will have so much time that you can do any activity. To balance that overheating. Third, it will save you from constipation.
2. Walk a mile
Yes, there is a famous saying: After lunch, rest a while and after dinner walk a mile. So after having dinner, walk at least 1 mile or 15 to 20 minutes, it will give you many benefits. First, it will speed up your digestion process. Secondly, it will maintain your insulin level. Which becomes unbalanced due to food. If you are a diabetic. Then walk for 15 to 20 minutes after dinner and before eating something in the morning. It will keep your diabetes under control. Thirdly, it will save you from morning pain or body ache after waking up in the morning. And fourthly, it will make your sleep more deep.
3. Avoid intake of caffeine and nicotine before your bedtime-
Many of us are so fond of tea or coffee. After eating food at night, they definitely consume tea or coffee. And many people even smoke. While caffeine and nicotine are some of the elements that increase our metabolism. Because of this, our senses become active. And that is why it becomes a hindrance to our sleep. Because sleeping is a stage where your senses should be less active. Due to this, you do not have any problem in going to sleep. While we consume caffeine and nicotine. When we have to stay awake at night, or do some important work, or increase our capacity. That’s why save yourself from consuming these things before bedtime.
4. Keep away your lover or second wife-
No, don’t worry, I am not asking you to stay away from your wife or lover. I am asking you to stay away from your mobile. Because our wife or lover goes away from us. But our mobile does not leave us. We have become so addicted to this device. That we don’t even know when the night and day pass. No matter what distance we travel during the day. But at night we cannot sleep without it. The first side effect is. The blue light emitted from our cell phone screen inhibits the production of melatonin, the hormone that regulates your sleep-wake cycle. This makes it even more difficult to fall asleep and wake up the next day.
Second, by seeing many varieties of emotional things. It will influence our thoughts. So it disturbs our minds and brain. And the disturbed mind cannot sleep. So its solution is very simple. Change your lover. Give place to books instead of mobile. You will get sleep as well as knowledge.
5. Set a sleeping schedule
You have to set a time for sleeping and waking up. Which you have to follow every day. If you sleep at 10:00 every night. So try every day that you reach your bed by that time. (If you sleep at 3:00 am. So make a schedule for it. It is not my intention to tell these habits. At what time did you sleep and at what time did you wake up? My simple aim is that whenever you show up and wake up.) Make a fixed schedule for it and get sound sleep. Because your biological clock will set your sleep routine accordingly. You either sleep from 10:00 to 6:00, or from 3:00 to 9:00. You should have a sound sleep and a happy morning.
So these are the 5 habits, which will save you from getting them done. And will sleep better. There are some other habits like this. Like, as warm water baths, listening to affirmations, sleeping music, and making your room comfortable for sleep. But according to me, in a country like India, every person will not have so many amenities and facilities. That’s why I chose the above-mentioned 5 Habits. What I follow, you can too. Which will give you deep sleep and a wonderful morning. But if you don’t mind, let me tell you one thing.
The person who works hard all day long. His sleep never betrays him. Of course, his every morning is challenging. But the nights are sweet
Best of luck.