In today’s fast-paced world, many people use mobile phones late at night, sleep late, or compromise their sleep due to work. This not only affects sleep, but can also impact energy levels, focus, and ability to perform daily tasks the next day. Therefore, just like a balanced diet and regular exercise, getting good and adequate sleep is also considered important for good health.
Getting good sleep doesn’t just mean going to bed on time; Your habits before sleeping also play an important role. Adopting consistent healthy habits signals your body and mind that it’s time to rest. This helps maintain your body’s natural sleep-wake cycle – or circadian rhythm – and makes you more likely to get good sleep. Let us know about the healthy habits to adopt before sleeping and the mistakes that can disturb your sleep.
**Set a bedtime**
Try to sleep and wake up at around the same time every day. This helps maintain your body’s natural circadian rhythm and makes it easier to fall asleep on time. Avoid making major changes in this routine even on weekends.
**Reduce screen time**
Stop using mobile phones, laptops and television at least 30 to 60 minutes before sleeping. The blue light emitted from these devices can interfere with the production of melatonin – which regulates sleep – making it difficult to fall asleep. Reading a book or listening to light music are better options at this time.
**Have light dinner at right time**
Have dinner two-three hours before sleeping and avoid heavy or deep-fried food. A light and balanced dinner helps in digestion, which can increase the chances of getting good sleep.
**Avoid caffeine and heavy food**
Reduce consumption of tea, coffee, energy drinks and sweet drinks in the evening or night. Also, avoid eating heavy food before bed, as it can cause digestive problems and disrupt your sleep.
Create a calm and comfortable bedroom environment
Make your bedroom quiet, clean and comfortable before sleeping. Dim the lights and make the room a comfortable temperature. Such an environment signals your body and mind to relax, which can lead to good sleep.
Which habits can disturb your sleep at night?
Using mobile phone or laptop late at night, sleeping late, frequently drinking caffeinated drinks and eating heavy food before sleeping can affect the quality of your sleep. Additionally, working long hours, feeling stressed or anxious, and spending time in brightly lit areas before bed can also interfere with good sleep. Taking too long naps during the day or taking long naps in the evening can also affect your night’s sleep. If these habits persist for a long time, you may have trouble getting good sleep.