Unable to sleep at night? Here’s what you can do for sound sleep
Struggling to fall asleep even after a long day can be frustrating. Whether it’s stress, screen time, or irregular habits keeping you up, poor sleep can affect your mood, health, and productivity.
The good news is that with a few mindful changes, you can enjoy a peaceful, deep sleep again. Here’s how.
1. CREATE A CALM BEDTIME ROUTINE
Your body needs a signal that it’s time to wind down. Try following a relaxing routine every night: take a warm shower, do light stretches, read a calming book, or practice meditation. Consistency helps your body naturally prepare for rest.
2. AVOID SCREENS BEFORE BED
Phones, laptops, and TVs emit blue light that interferes with melatonin, the sleep hormone. Switch off all screens at least 30-60 minutes before bed. Instead, listen to soothing music or practice deep breathing to relax your mind.
3. LIMIT CAFFEINE AND HEAVY MEALS
Caffeine, energy drinks, or even strong tea can keep your mind alert for hours. Avoid them after 5 p.m. Also, skip heavy or spicy dinners late at night they can cause indigestion and disturb your sleep cycle.
4. SET A CONSISTENT SLEEP SCHEDULE
Go to bed and wake up at the same time every day, even on weekends. This helps your body’s internal clock stay in rhythm, improving the quality of your sleep over time.
5. MAKE YOUR ROOM SLEEP-FRIENDLY
Keep your bedroom cool, quiet, and dark. Invest in comfortable bedding and keep the lights dim. You can also use essential oils like lavender or chamomile to create a calming atmosphere.
6. TRY RELAXATION TECHNIQUES
Practices like deep breathing, guided meditation, or progressive muscle relaxation can help slow your heart rate and calm your thoughts. Apps or YouTube sleep meditations can be great aids for beginners.
7. AVOID DAYTIME NAPS AND LATE-NIGHT THINKING
Long naps during the day can interfere with your nighttime sleep. If you must nap, keep it under 20 minutes. Also, avoid overthinking before bed write your worries down in a notebook to clear your mind.
8. CONSIDER NATURAL SLEEP REMEDIES
Warm milk, chamomile tea, or herbal supplements like melatonin (if recommended by a doctor) can help you sleep faster. Stick to natural aids and avoid dependency on sleeping pills.
WHEN TO SEEK HELP
If sleeplessness continues for more than two weeks or starts affecting your daily life, it may indicate insomnia or an underlying health issue. In such cases, consult a sleep specialist or doctor.
