4 Ways To Inculcate A Good Sleeping Habit

Tired of tossing and turning on the bed at night? Well, lack of sleep can affect your mental and physical health. For some people, falling asleep might seem like an impossible dream, but trust us, you can take control over good sleep and improve your sleep-wake cycle, easier than you think.

Here, we bring you 4 ways to inculcate a good sleeping habit:

Early to bed and early to rise:

Make it a habit of going to sleep and waking up at the same time every day, which will help you to optimize the quality of your sleep. Choose a particular sleeping time when your body feels tired and needs to rest. And once you get enough sleep, you will automatically wake up early without the need of an alarm clock.

Make a sleep-inducing environment:

A theory says our brain secretes more melatonin, which is a naturally occurring sleep-wake hormone, when it's dark and makes one sleepy. So, control the exposure to light by following these steps:

• Turn off electronic devices at least 30 minutes before you go to sleep.
• Break the habit of watching TV before going to sleep.
• Use heavy curtains or an eye-mask to block out the light.

Limit your napping time:

Many people make napping in the afternoon a part of their daily routine. However, if you find hard sleeping at night after taking a nap at day-time, limit your napping time or don't nap at all. Long naps during daytime can decrease the sleep drive, which is not good for your health. Thus, in order to have a good sleep cycle, avoid napping and if you can't avoid napping, limit your napping time to 15-20 minutes.

Be smart about your drinking and eating habits:

Your eating and drinking habits play an important role in how well you sleep. Here, are some of the key points, one should consider in order to inculcate a good sleeping habit:

• Limit the consumption of caffeine and nicotine: Don't smoke or drink caffeine-rich drinks such as coffee, before you go to bed.
• Avoid alcohol before bed: Consumption of alcohol interferes with your sleep cycle. Try avoiding the consumption of alcohol before you go to bed.
• Avoid big meals at dinner: Try to make a light dinner for yourself and make sure you consume it 2 hours before you go to your bed.
• Reduce fluid intake before your bedtime: Don't consume too much liquid before you go to sleep as it may result in frequent trips to the bathroom.

Bonus: Make your breakfast interesting as an interesting breakfast might make your wake up time fun.

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