Good Night Sleep Guidelines and Tips
Good night sleep’ is one of the most beneficial aspects of our physical well being and immunity. Lack of sleep or poor sleeping cycle can lead to many disorders including metabolic disorders like cholesterol, diabetes, obesity, etc. Heart diseases, Hypertension, emotional imbalances, even aging and so many.
Here are some guidelines to improve your sleep to a Good night Sleep’.
Set proper schedule for your day:
Instead of spending time at night, set a proper time for different tasks on daily basis, like the proper time for waking up, eating, work hours, exercise, and other activities. Ayurveda gives huge importance to the daily routines and its impact on our health. If you have trouble getting up early, then set the alarm and wake up.
Create proper night routines:
Create a proper night routine and make sure that you go to bed before 10 PM or early as possible before the Kapha zone ends. After this zone, the pitta or the fire zone starts, which stimulates and activates the mind.
If you are working late nights or doing night shifts and your sleep clock got completely affected, then should bring some changes to the work schedule. Wealth requires work, and you need the right sleep to work well and efficient.
Day time naps:
Taking a nap during the day time can be refreshing and refilling, but a long nap and sleeping late afternoon can affect night sleep. So if your body requires a nap, then do it for short and at the right time.
Avoid heavy and late dinner:
Finish your dinner early as you get a minimum of 3 hours the gap between your dinner and bedtime. Heavy food disturbs digestion, thus destroy the quality of sleep and make you tired and heavy the next day morning.
No electronics devices like mobile phones, laptops, computers or any other blue lights emitting devices at least 2 hours before bed time. The light rays of electronics equipment stimulate the cortisol hormone and signals the brain that it is still bright and sunny, to be alert, active and productive.
Do not disturb the calming and grounding energy of the evening with stimulating activities like intense sports or exercises, watching a horror or action movie or reading books having the same nature. Also, avoid drinking any stimulants like coffee or any caffeinated drinks, alcohol or other stimulants.
Get ready for bedtime:
Reading before bedtime, writing journals or diaries helps your mind to unload stress and tensions. Keeping your bed clean and attractive, brushing the teeth, wearing sleep garments, turning off the lights or dim the light also have great importance.
Experts say that high stress-induced cortisol levels all-day does not diminish in the evening, thereby blocking melatonin hormone and the body feels revved up with cortisol. So meditation, Yoga Nidra, prayers or any other calming spiritual practices help to reduce the cortisol thus relax the nervous system.
As per Vasthu Shastra (the science of Architecture), sleep with head towards east or south direction is ideal which improves sleep quality. Sleeping on your back or on the left side is ideal. Sleeping on left side alleviates acid reflux and heartburns, also boost digestion, thus helps in sleep, as well as waking up feels fresh and light.
No one is born as nocturnal, it is the wrong lifestyle, habits and society that develops it. Our mental and physical health depends on the hours of sleep we get per good night.