10 easy tips to sleep better at night

Seen babies waking up with smiles? They don’t smile because they love waking up, they smile because they have had a great night of rest. With our 10 tips you can wake up with a smile too. Most times not being able to sleep is all in your head and some of these tips target just that.

1. No lights, no monsters

Many people like having muted light in rooms to help them fall asleep or to walk around if they wake up in the middle of the night. Turns out that dark rooms increase the secretion of melatonin which makes you sleepy while increased light exposure, even by a little, decreases this hormone. Instead of installing nightlights in your room, install one in the hall or keep a flashlight handy for your midnight forays into the kitchen or bathroom. Use heavy curtains to block light from outside. 

2. Set a rhythm

Having a sleeping pattern is a great way to ensure that you get enough sleep. Set a time for sleep and lie down regardless of whether you are sleepy or not. This applies to waking up as well. An adult needs at least seven hours of sleep daily, so an example of the ideal time frame could be 10pm to 6am or 6.30am. For the first few days try to lie down a little earlier to get your body used to the timing.

3. Take a nap, don’t sleep in

Your sleep timings are applicable to weekends as well. Research shows that sleeping in or sleeping late, even for two days, can throw off your pattern and make you feel tired as the week starts. If you feel sleepy, take an afternoon nap that won’t throw off your rhythm. Wake up from the nap five to six hours before your bedtime.

4. Exercise regularly

Regular exercise can help you relieve stress and relax your muscles, which is conducive to fitful sleep. However, workout should stop at least three to four hours before you sleep, giving your body enough time to come down from its metabolic high. This is also why exercise is best done in the mornings.

5. No phones or laptops before bedtime

Phone screens, late-night TV watching or laptops can make you stay awake longer no matter how tired you physically may be. Keep aside your phone and other devices at least 30 minutes prior to your bedtime. Leave your phone face-down or notification lights can disturb your sleep.

6. Sleep-assist phone apps

Not everything on your phone is bad for good sleep. There are many apps that you can download to help you sleep better with calming music or sounds. Some even create white noise scientifically designed to lull you to sleep

7. No carbs or caffeine before bed

Most South Asians eat rice or wheat dishes as their staple dinner. Science shows that a large carb intake right before sleep can interfere with your rest. While carbs generally make you feel immediately tired and sleepy, you are prone to restless sleep and intermittent waking. Coffee and other caffeine sources such as energy drinks can also affect your sleep schedule.

8. A glass of warm milk

Milk before bedtime brings to mind deep baby-like sleeping to mind. Whether it’s all in our heads or scientifically based on the warmth of the milk and the spike of insulin from honey or sugar – a glass of warm sweet milk can do wonders. Ensure that the milk is only warm and not hot, and use as little processed sugar as possible – substituting it for a dollop of honey.

9. Bedtime bath

A hot body-bath ten to twenty minutes before bed time can relax your mind and body to help you sleep well. There is also something about going to bed clean that brings about deep sleep. No, it's not just for kids, we have rights too.

10. Let the sun wake you up

As mentioned earlier, light, especially natural sunlight reduces the hormone melatonin which wakes you up. Have your morning cup of coffee or tea out on the balcony or near a window as you look out. Spend at least 15 minutes getting as much sunlight as possible. Let the sun wake you up after an undisturbed seven to nine hours of sleep to feel rested and awake for the rest of the day.