There are days when we enjoy staying up late at night but the damage it does to our sleep schedule, in the long run, is dangerous! It gradually turns us into night owls as we cannot fix our sleeping patterns. The night feels like day as one cannot sleep when one must do. There are some changes that we must make to our lifestyle in order to fix our sleep schedule. It will, in turn, be adequate to turn towards a healthy life. Here are a few tips to fix the night routine and stop being a night owl!
One of the effective ways is to practice different ways of relaxation. It will help you relax and allow you to sleep better. There are different ways to relax and let your mind rest. These include calming activities such as yoga, stretching, and meditation. Some of the other activities include deep breathing which allows you to inhale all the fresh air and exhale all the toxicity.
One of the myths attached to exercising is that it is done to lose weight however, that is not the case. Exercise is also done to keep oneself calm and relaxed. With working out, there is increased melatonin production which allows you to sleep better. Moderate aerobic activity every day keeps the body fresh and improves sleep quality. Moreover, exercising in the evening overstimulates the body which automatically makes sleep better.
For a good night’s rest, it is important to avoid noise and have a calm environment. Moreover, as long as there is noise in the background, the mind keeps processing. This does not allow one to sleep easily. To have a calm and quiet environment, the phone must be turned to silent mode and the television must be switched off so there is no disturbance. Moreover, if you live in a noisy neighborhood, earplugs can be used or white noise can be used. It is soothing noise that cancels the environmental noise. One example of white noise is that of a fan.
Another tip to have a good night’s sleep and fix the sleep schedule is to eat early. One must eat at least 2 to 3 hours before going to bed. It gives the body enough time to digest the meal. Moreover, eating late and munching throughout the night would delay sleep. Furthermore, one would also have trouble sleeping if they consume dinner late. Consuming heavy meals take time to digest which makes it harder to sleep at night therefore, what you eat also matters.
Avoid Caffeinated Drinks
Another miraculous tip to fix the sleep schedule is to avoid caffeinated drinks before going to sleep. These drinks include coffee, tea, or energy drinks. Caffeine is a stimulant that keeps one activated for a very long time. It takes a lot of time for the drink to wear off therefore, it must be consumed several hours before going to bed.
One of the key tips is to be consistent and regular in the routine. It will help to fix the sleep schedule. A bedtime and wake-up time must be chosen and one must stay consistent with these timings. The timings must not be changed and one must not stay awake even for 2 to 3 hours after bedtime. It will help develop consistency and regularity in the schedule. This way, one’s body gets adapted to the new schedule that you have set up and the sleep routine is fixed gradually.
Avoiding naps during the day
Another tip is to avoid short naps during the day. Napping can affect sleep at night. When one feels like napping, the best thing is to schedule exercising as it will chase away sleepiness. This can be saved for later so that the sleep quality is not disturbed at night. Even if one feels tired, napping must be avoided.