5 TIPS FOR A BETTER NIGHT'S REST AND PROPER SLEEP HYGIENE 

Imagine laying on bed and drifting swiftly into sound sleep within seconds. This sounds dreamy but is achievable. Controlling the factors disturbing the four phases of sleep hygiene, may help you sleep. A good sleep hygiene stands on four pillars:

• Depth : electrical quality of the sleep waves
• Duration : a sufficient amount of sleep
• Continuity : uninterrupted sleep
• Regularity : falling asleep and waking up at the same time

If you focus on strengthening these pillars, then VOILA! You've arrived at your destination. The following are some tips to guide you through your journey, if you inculcate them into your lifestyle.

OPT FOR HEALTHY DIET AND HEALTHY EATING HABITS

• Don't miss out on key nutrients! 

A study found that diets lacking nutrients such as calcium, magnesium and vitamins A,B,C,D,E and K were linked with sleep problems.Include foods that are rich in these vitamins such as eggs, legumes, meat fish,dairy,nuts, in your diet.

• Be high on fiber!

A diet low in fiber decreases the amount of deep sleep. Try having fruits and vegetables daily for high fiber intake.Advantages of a healthy diet are not limited to weight loss but also interlinked with a good night's sleep.

• Say No to sugar! 

Sugar rush can interrupt the continuity of the sleep.Avoid having those drizzled desserts right before bedtime. Otherwise, the energy would keep bumping the required rest. A donut before bedtime may overstimulate you and cost you your peaceful night.

• Caffeine kicks! 

The job of the caffeine is to get you started for the day, so having your tea, coffee or energy drinks before bedtime may confuse the brain with wrong signals. Instead of slowing down towards the end of the day, your body would be fresh for the beginning.

• Be kind to your tummy!

Heavy meals may take a lot of time to digest and digestion becomes slower during sleep.Avoid spicy food for acid reflux.Red pepper also increases core body temperature which is the opposite of what you need during sleep.Have your meals at least two to three hours before bed time so that digestion doesn't interrupt your sweet dreams.

MAKE YOUR ROOM COMFORTABLE

• Make it dark

Block all the light sources entering your room, including the white/ blue lights from your phone. Light hinders production of melatonin, delaying the trigger to sleep. Switch off or put away your phones at least an hour before going to bed.

• Make it noise free

Use rugs, curtains, carpets and furniture to dampen sound. Use a fan to block out the outside noise. Put away those earphones. Conditioning your body for a peaceful bedtime,may help you get less distracted.

• Make it cool

When you sleep, your body temperature drops. Make sure that your room is cool or breezy before your bedtime so that you may not feel uneasy or get busy switching sides as you lay down.

• Make it green

Decorate your room with plants e.g. snake plant, pathos, aloe vera, spider plant, tulsi etc which release oxygen at night. Constant supply of naturally filtered air may increase the quality of sleep.

USE COMFORTABLE CLOTHING

Tight clothing hinders blood circulation,therefore, puts strain on your breathing . The tightness may also cause skin irritation.Wear light and airy clothing, mainly cotton clothes for ease.

MAKE A ROUTINE

Like children, adults should also be trained for bedtime. Your body will learn to fall into routine when you will sleep and wake at the same time,daily.That includes weekends too.Giving up late nights at the weekends, would be worth having a fresh inner self the next day.

MANAGE STRESS

Overthinking and anxiety during bedtime will never let you sleep.To counter them you may:

• Meditate

A few minutes of meditation during the day or before bedtime may increase the quality and efficiency of sleep. Meditation may help you reduce worry, anxiety and chronic pain, which will make you restful at night.

• Keep a journal

Whatever engulfs your thoughts could be recorded in a journal. Thoughts, penned down, are clearer and less stressful than ever. If you still sit on the train of thoughts at bedtime, then get up immediately so that the mind dissociates the feelings of discomfort from your bed and replace them with more rest.

• Exercise

Exercising daily helps the release of the neurotransmitters endorphins, which helps in elevating good mood. Enabling you to feel good about yourself and looking at the challenges with a new perspective rather than a stressful mind's eye.

SLEEP TODAY

Sadly, the era of today is forcing humans to cut down on sleep,as much as to "barely survive". But engraving above into your lifestyle will automatically lead you to the dreamland of your sweet sleep making your everyday a lot productive.