10 Techniques to try for a peaceful sleep

Sleep deprivation mostly happens in today's time because of our poor lifestyle which includes from what we eat to how we react everyday.

Have you ever imagined why you really like those extra few minutes of sleep when its just about time to wake up? It's the most loveliest sleep that we all love, right?

In present technological world, where everything and every information is available online right in our hands we are exploiting it too much. We are so hooked to our phones day and night that we even carry it to our washrooms, not realizing that it is disrupting our body psychologically.

From ordering a late night pizza to hitting that snooze button on our phones continuously for that extra hour's of sweet sleep, we just do not leave our phones for a while. Which indirectly disrupts our sleep quality and pattern.

But did you know that following simple steps can help you in improving your sleep quality to a much better way. It is not an overnight habit to stop yourself from the mobile phone's addiction and focus on your own self but trying out these simple steps can help you improve a lot.

1. Try Deep slow breathing before sleep

2. Avoid chaotic talks with your loved ones right before bed time

3. Induce Aroma Therapy for soothing environment

4. Dim the lights of your room (Use yellow light for relaxing mood)

5. Eat Light Meals at night, avoid spicy food

6. Add Herbal Teas to your night routine

7. Touch Therapy (Caressing with your loved ones, specially kids)

8. Try putting your phone on ZEN MODE

9. Add Blue light filter on your phone

10. Go to Bed early.

Improving sleep habits can significantly enhance your overall well-being. Here are ten easy techniques to help you achieve more peaceful sleep:

1. Stick to a Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your body's sleep-wake cycle. Avoid hitting the snooze every time when it’s time to get out of the bed. Hitting the snooze button always gives the brain a signal that “Now is not the time to wake up” and that added hour’s of extra sleep pushes us to stay awake late at nights.

2. Create a Restful Environment: Make your bedroom conducive to sleep by keeping it dark, quiet, and cool. Consider using blackout curtains, earplugs, or a white noise machine.

3. Limit Screen Time Before Bed: The blue light from phones, tablets, and computers can interfere with your ability to fall asleep. Try to turn off screens at least an hour before bed. Also dim the lights or switch to yellow lights. Yellow lights are scientifically proven to provide calmness to mind right before sleep.

4. Watch Your Diet: Avoid large meals, caffeine, and alcohol before bed. These can disrupt sleep or cause discomfort. Fried items when consumed at night always creates acid reflux and causes uneasiness.

5. Get Regular Exercise: Physical activity during the day can help you fall asleep more easily at night. Just avoid vigorous exercise close to bedtime. Early morning exercises can help your body be more active during day time and eases around night time, which helps in falling sleep easily.

6. Manage Stress and Anxiety: Practice relaxation techniques such as deep breathing or meditation before bed to calm your mind.

7. Limit Naps: Long or irregular napping during the day can negatively affect your nighttime sleep. If you need to nap, try to limit it to 20-30 minutes.

8. Consider a Sleep Routine : Establish a pre-sleep routine to signal to your body that it's time to wind down. This could include activities like reading, taking a warm bath, or listening to calming music.

9. Exposure to Natural Light: Spend time outside in natural light during the day to help regulate your sleep-wake cycle.

10. Evaluate Your Sleep Position: Ensure your mattress and pillows are comfortable and support your preferred sleep position. This can prevent discomfort and improve sleep quality.

Adopting these techniques can help you achieve better, more restful sleep over time.