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5 ways to de-stress and help your sleep
Information Source.
by Melotryp | 6 March 2022
Have trouble falling asleep, staying asleep, or just feeling rested? Do not worry, you are not the first one! If you fall short of proper sleep, it can take a serious toll on your daytime energy, productivity, emotional balance, and even your weight. By following the below list of lifestyle choices, you can enjoy better sleep at night for the best daily routine and healthy life.
- 1. Keep in sync with your body’s natural sleep–wake cycle:
Getting in sync with your body’s natural sleep–wake cycle is one of the most important strategies for sleeping better. If you keep a regular sleep–wake schedule, you will feel much more refreshed and energized. Below are a few steps:
- Try to go to sleep and get up at the same time every day.
- Limit naps to 15–20 minutes in the early afternoon.
- Start the day with a healthy breakfast.
- 2. Control your exposure to light:
Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep–wake cycle. Here are how to influence your exposure to light:
- Expose yourself to bright sunlight in the morning.
- Spend more time outside during daylight.
- Let as much natural light into your home or workspace as possible.
- 3. Exercise during the day:
People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and increases the amount of time you spend in the deep of sleep.
- 4. Be smart about what you eat and drink:
Your daytime eating habits play a role in how well you sleep, especially in the hours before bedtime. Here are a few tips:
- Focus on heart health by eating a diet rich in vegetables, fruits, and healthy fats.
- Cut back on sugary foods and refined carbs.
- Limit caffeine and nicotine
- Try to make dinnertime earlier in the evening and avoid heavy meals, within 2 hours of bed.
- 5. Improve your sleep environment: A peaceful bedtime routine sends a powerful signal to your brain that it is time to wind down.
- Keep your room cool. A bedroom that is too hot or too cold can interfere with quality sleep.
- Make sure your bed is comfortable.
Pro-tip: For better sleep quality, you can consume Dr. Reddy’s Melotryp*, a melatonin supplement, every night before going to sleep. This would help you have undisturbed sleep. It is a non-habit-forming product that would also reduce drowsiness during the day, boost immunity, and act as a powerful antioxidant.
Remember, there is no exact schedule for how quickly you will be able to feel less stressed and anxious before going to sleep. However, consistent practice of relaxing techniques can help in the long term for the best daily routine for healthy life and night sleep.
Disclaimer: *Please check with your doctor/ dietician for the inclusion of the products or recipes in your daily diet.
- 1. Sleep Foundation. How to relieve stress for bedtime. Available at: https://www.sleepfoundation.org/sleep-hygiene/how-to-relieve-stress-for-bedtime. Accessed on: 15 December 2021.
- 2. Help Guide. How to sleep better. Available at: https://www.helpguide.org/articles/sleep/getting-better-sleep.htm. Accessed on 15 December 2021.
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