8 Steps to Sleep Better

This is a subject most people neglect conveniently or feel too lazy to ponder on. Everybody deserves their share of sound sleep. At this age of hectic schedules most of us will be so worn out by the end of the day that we simply collapse into bed without further thought.

Like healthy eating habits, exercise and hygiene, a good few hours of balanced sleep is important to every human being for a more productive and fulfilling life.

Being deprived of sleep can seriously affect a person’s physical and emotional sanity. So let us quit overlooking the importance of sleep and take a look at some rituals that enhance the positive results.

Step 1 – Get Comfortable

Just relax. Dim the lights. Lock out any disturbances and let the air flow in the room be regulated and set to a comfortable temperature range. Set an optimum atmosphere for sound sleep.

Solve the issues of bed bugs, mice, loud noises, creaky bed etc which may disrupt your sleep. Put on comfortable clothes and try to invest in cozy mattress, pillows, cushions, pillowcases and bedspreads. You can even put on soothing music of your preference.

Step 2 – Safety

Ensure the sleep area is intruder free. Keep a torch or small flashlight, pepper spray and other self defense tools which may prove to be handy at emergency situations.

Install a burglar alarm or theft proof according to your preference if possible. Keep a bottle of water and emergency medicines within your arms reach. Once you feel safe enough, your quality of sleep will drastically improve.

Step 3 – Electronics

Put away your tabs and smartphones. Plug them in for charging or switch them off and keep them at a safe distance from your sleep area to avoid radiation.

You can keep a basic phone with emergency contacts near you to be on the safer side. Prefer a basic alarm clock over mobile alarms.

The basic idea is to stop bombarding your brain with information and other kinds of stimulation for some time before you fall asleep. It will prove to be good for your overall well-being.

Step 4 – Sleep Hygiene

This particular topic is severely overlooked by many. Sleeping in a hygenic environment has its own perks. The space where you sleep in should be dust free.

Sleep is one of the ways in which nature helps you reboot your body and the brain functioning. Hence it is advisable to wash up or even take a bath shortly before bedtime.

Use clean bedspreads and change them frequently. Wear loose clothes which do not restrict blood circulation and ventilation. While it is not advisable to sleep naked, you can never sleep in your work clothes or outdoor clothes.

Step 5 – Meditation / Breathing Exercise

Everybody are aware of the immense power of a few minutes of meditation. You can even do some stretching exercises to relax your muscles after a long day of work.

Breathing exercises before bedtime have proven to be extremely relaxing. Ensure that you do not do hardcore muscle building/ fat burning exercises which comes in and around the cardio workout territory. The intention here is to relax the body, regulate the blood flow and reduce stress on cardiac muscles.

You can even use grounding techniques with meditation like zen and even use crystals for healing. Whatever you do to relax is totally a personal choice which goes in accordance with your preferences and the amount of time you want to invest in this.

Step 6 – Moisturize

Put some extra effort for your bedtime beauty rituals. Your skin and body will thank you in the long run. While it is very beneficial to moisturize your skin, try not to overdo.

Everybody sweats in their sleep. So it will be better to not clog your skin pores with beauty products. Try to use organic water based products in a light layer over your skin which may not obstruct the toxins being flushed out while perspiration.

Use good quality anti-ageing products, under-eye creams and anything which will help you wake up with supple skin and a fresh feeling.

Step 7 – Prepare to wake up

The next day need not necessarily start after you wake up from sleep. Each day is a new beginning and in order to make it an even more pleasant and positive one, a bit of preparation will not hurt.

Make a to-do list for the next day. Do a bit of meal prep, plan a bit ahead, lay out the dresses, set timers for the next day, keep the accessories to be used in ready-to-use positions. Ensure everything is in order for a fully functioning new day ahead.

This little bit of preparation will make things easier for you after you wake up and start afresh. The predictability helps you to have a bit more relaxed subconscious mind while you sleep since you do not have to start from scratch and enormously reduces the stress related to ‘the last minute frenzy’.

Step 8 – Prayer

The final thing to be done before you close your eyes and be oblivious to reality is to fill your mind and brain with positive thoughts. We all need to have faith and some hope for a better future to keep us going on.

We can have a few moments of silence to introspect and contemplate. Recite a prayer or song or your favorite verses. You can find solace in the religion of your preference or in personal affirmations for yourself.

Listening to subliminal audio tapes or a relaxing music playlist as you slip into sleep will do wonders for your overall well-being and reduce the possibilities of bad dreams.