A full-proof plan for a good night’s sleep

It is no secret that we all struggle to get a good sleep at night. Turning and twisting on the bed till 3am then finally falling asleep. Staying up all night, performing on stage consecutive nights with an irregular schedule before the pandemic, totally changed my sleeping pattern.

I have tried everything from methods embedded in our head by our Grandparents to googling it up. Herbs and essential oils. Face massages. All the conventional advice, too, stayed off caffeine and alcohol and electronic devices but nothing worked until I realized it is no rocket science to get proper sleep every night. All I needed to do is to change few things from my daily routine and now I get a proper consistent 7-hour night sleep every day.

Here are the things you can do:

   •   Make your Bed

I cannot stress this enough. The importance of making your bed or keeping it tidy at the end of the day is no doubt a psychological factor. Your bed can be source of dread and frustration or it can be your sweet haven, a sacred sanctuary, it all depends upon how you settle it. Even for the busiest people, try to make your bed a comfortable and as early as possible. It is a good habit to clean it up right after you wake up so when you come back home at night, tired, looking at your clean bed with instantly make you curb into a ball under the blankets.

  •  Night lights

Another important factor of a stressful, half asleep state every night is because of your night light or the lack of it. This point will vary from people to people as some prefer to sleep with lights on, and others like to snooze in a pitch-black room.

I am more of a no light person. When I was teen struggled a lot with my sleeping pattern as my mom would ask me to keep the dim light on at night. I didn’t realize it back then but I do it know which is the importance of night light. Now when I get ready for bed, I black out my whole room and when I’m travelling, I always carry an eye mask to get that “dark room” effect. Studies states that if you need a dim light for night, it’s nest to a low-powered yellow light as blue lights which is generally emitted from our electronic devices are harmful for our brain chemistry before bed that is why it is best to lay off the phone at least an hour before bed.

 • Set an Alarm

Yes! You heard me right. I know that alarms are one of the most hated inventions of all time. It causes disruption in our sleep, the roots of our anger and irritation. But one of the major points getting a good sleep schedule is setting an alarm before bed everyday before going to bed because If you’re going to get consistent sleep, you need to go to bed and wake up at consistent times. While an occasional late night certainly won’t kill you, good sleep habits have a positive snowball effect worth pursuing. Consistent sleep patterns help maintain healthy circadian rhythms. And healthy circadian rhythms promote better, more consistent sleep.

But like I always say everyone is different and there’s no “one size fits all”. It takes many trials and errors to finally get something tailor-made for you. These are the simple tips that helped me with my sleep disorder. We are all aware that good quality sleep is related to long term chronic diseases. I hope my personal tips will be useful for you.