10 Steps to a Better Sleep

Sleep disturbance is one of the most common symptoms associated with most mental health concerns today. Sleep and diet have therefore been considered to be the most important aspects to regulate one’s overall well-being. Regulating one’s sleep pattern is critical for establishing a sound body-mind balance and therefore we have enumerated the following steps towards following sleep hygiene:

1. Lights off: Sounds basic but keeping the lights on is self-defeating for sleep. For years now our body has adapted a mechanism to determine sleep based on natural light. Thus, any form of light interferes with the body’s natural ability to fall asleep during the night.

2. Avoid devices during sleep time: Over time we have developed a debilitating pattern of using devices to kill time before we fall asleep. Unfortunately, usage of smartphones and other devices stimulates our minds thus keeping us engaged and active as against feeling sleepy.

3. Avoid any stimulating activities just before sleep time: As previously mentioned, anything that keeps us engaged and active is paradoxical for sleep and therefore we must keep such activities for earlier during the day.

4. Avoid any stimulants like coffee for some hours before sleep time: Several individuals rely on this classic remedy to beat sleep and help them engage in different activities like nighttime studying before exams, working for extra hours etc. So, we are aware that it works against us when trying to induce sleep.

5. Avoid daytime naps: No one can deny that the privilege of the afternoon siesta is one of the most treasured activities for people. However, daytime naps can severely lessen the chances of obtaining sound sleep at night for some individuals.

6. Set a routine sleep time and stick to it: One of the first steps to following sleep hygiene is to follow a consistent sleep pattern with regards to setting a consistent sleep and wake time. Set aside a time for sleep and schedule all other activities accordingly.

7. Set aside a specific location for sleep and avoid engaging in any other activities there: Association is a powerful tool that can work wonders and by keeping a space for sleeping exclusively, we can help our body to induce sleep in association with the space.

8. Warm bath just before sleeping: A warm bath can set the right tone to induce sleep. We need to understand that we can discipline our body to calm down and reduce any stimulation to naturally fall asleep. A warm bath can do the trick to facilitate sleeping.

9. Do something boring: What best than an opportunity to bore oneself to sleep! Remember those school days when we could not keep ourselves from sleeping when in front of our books? It is time to try this magical step to our advantage.

10. Don’t try hard: When you find yourself unable to sleep then stop. Tossing and turning while trying to sleep can have a contrasting impact on our sleep. Rather it is wise to get out of bed as soon as you find yourself struggling to sleep. Keep the stimulation to a minimum and wait till you fall asleep and only then come back to bed.

So, try these out for a few days and see for yourself how the body starts responding gradually to your pattern.