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These 7 bedtime habits will help you sleep in peace

Published on:14 May 2021, 09:30am IST
From appropriate lighting to reading, certain healthy habits can help improve your sleep.
Aayushi Gupta
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Healthy habits can make a positive difference to your sleep. Image courtesy: Shutterstock
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Are you trapped in the vicious cycle of tossing and turning every night in bed? If yes, then your poor daily habits are to be blamed for the restless nights, which in turn make you wake up tired.  

So, to help you sleep peacefully, we present 7 daily bedtime habits that can transform the way you get some shut eye:

1. Lighting

While exposure to light during the daytime is beneficial, the blue light from our various computer and cellular devices can disrupt the circadian rhythm, by tricking the brain to think it’s still daytime. This reduces hormones like melatonin, which helps you to relax and get deep sleep. You could solve this by using ‘f.lux’, a software to adjust blue light on all your devices after sunset.

2. Good night brew

An age-old remedy, turmeric milk or haldi milk is great for a good night’s rest. Start with some milk, which contains sleep-inducing amino acids and melatonin, a hormone that regulates the sleep cycle. You can add some almond paste, honey and cardamom before topping it off with turmeric to get a warm and nutritious load of ingredients into your body, which also happens to help aid better sleep.

So, drink this healthy turmeric milk and sleep well. Image courtesy: Shutterstock
3. Turn a page

Reading a book before bed is a fantastic habit, as it relaxes your mind, reduces stress and helps you fall asleep faster. Besides, reading is known to boost your brainpower, empathy and make you more creative. 

4. Hot bath

A warm pre-bedtime bath helps to fall asleep quicker and better. The warmth of the water causes your body to unwind and relax and lower your core temperature, which is a circadian sleep signal

5. Choose your look 

Prepare your clothes for the next day before bed as it can help to reduce stress, save time in the morning and allow you to choose thoughtfully. 

These simple practices promise a good night’s sleep. Image courtesy: Shutterstock
6. Write and reflect

Maintaining a daily journal reduces bedtime worry, stress, increases sleep time and improves sleep quality. You don’t need to write pages upon pages; even one sentence is enough to help you reflect on your experiences. 

7. Create a conducive sleep environment

Dark, quiet, and cool rooms offer the best conditions to promote sleep. To achieve such an environment, lower the volume of outside noises by using heavy curtains, wear an eye mask to block the lights and keep the temperature of the room cool. 

So ladies, indulge in these daily bedtime habits for a healthy and peaceful sleep. 

Aayushi Gupta Aayushi Gupta

Candid, outspoken, but prudent--Aayushi is exploring her place in media world.