World Sleep Day is coming in a few days and its slogan is ‘Sleep Soundly Nurture Life’. Sleeping is important but not everyone can enjoy the luxury of it. It could be because of too much work, over-studying, and maybe even stress. Sleepless nights often happen and it can seriously affect your body’s physical and mental health. And in celebration of #WorldSleepDay, we’ve listed some tips on how to get the sleep you need and get your best rest ever.
1. STAY AWAY FROM YOUR PHONE
Many of us are guilty of this but seriously, checking your phone before going to bed makes it harder to fall asleep and disrupts your sleep cycle. The blue light that your phone emits mimics the brightness of the sun, making your brain think that it’s time to wake up when in fact you are getting ready to sleep.
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2. DRINK TWIG TEA
Are you a tea person? Then switch your usual afternoon tea with twig tea. Kukicha (another term for twig tea) is a Japanese tea made from twigs and is very rich in vitamins and minerals. It can be taken hot or cold, whichever you prefer best. If this is your first time trying the tea, just remember it’ll pay off with good sleep.
3. WEARING SOCKS TO BED
Cold feet often keep us awake at night. Snuggle under the covers with a pair of cozy socks. Science reveals that a person’s body temperature is lower at night than during the day so warming your feet causes the dilation of the blood vessels which sends a message to the brain that it is time to sleep.
On warm nights, ditch the socks because sweating can hinder your sleep.
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4. THE SCENT OF SLEEP
The smell of lavender helps you relax. Studies suggest that it helps people sleep and works best as a calming routine before bedtime. The scent of lavender eases insomnia and anxiety. It improves overall sleep quality and helps you wake up refreshed.
You can put a few drops of pure lavender oil on a tissue and tuck it under your pillow or use an aromatic diffuser. Lighting a lavender-scented candle will also do the trick.
5. BREATHE YOUR WAY TO SLEEP
Practicing your breathing can clear your mind and help oxygen move around the body. Sit up with your back straight and practice this exercise twice a day for six to eight weeks. It has the same de-stressing elements of meditation and relaxes your body immediately.
6. WATCH WHAT YOU EAT AND DRINK
Going to bed too full or hungry can also lead to discomfort and keep you up all night. If you do need to eat – cherries, milk, jasmine rice, cereal, bananas, and sweet potato are your friend. Stay away from coffee, wine, and dark chocolate. Caffeine and alcohol take hours to wear off and should be avoided if you want some shuteye.
7. DIM THE LIGHTS
Much like using your phone, exposure to bright lights impairs your ability to get to sleep and increases the risk of depression. The absence of light signals the body that it is time to rest. Inadequate darkness throughout the night can lead to prolonged and frequent awakenings. It is necessary to seek out darkness to sleep better.