World Sleep Day 2024: 10 Ways to Improve Sleep for a Healthier Lifestyle! – News18

World Sleep Day, observed on March 15 this year, highlights the theme of Sleep Equity for Global Health. Recognising the importance of quality sleep is essential for maintaining overall wellness and vitality. Whether you’re struggling with insomnia or aiming to enhance your sleep quality, incorporating these ten tips into your nightly routine can help celebrate and improve your sleep for a healthier lifestyle.

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Here’s How You Can Have A Good Night Sleep

1. Establish a Regular Bedtime RoutineConsistency is crucial for regulating your body’s internal clock. Try to go to bed and wake up at the same time every day, including weekends, to synchronise your circadian rhythm and improve sleep quality.
2. Take Short Naps If NecessaryFeeling tired during the day? A brief nap of 20-30 minutes can provide a quick energy boost without interfering with nighttime sleep. Avoid longer naps to prevent disrupting your sleep schedule.
3. Incorporate LavenderHarness the calming properties of lavender by diffusing lavender essential oil in your bedroom or adding a few drops to your pillow. The soothing scent can promote relaxation and better sleep.
4. Indulge in a Nighttime BathRelax your muscles and signal to your body that it’s time to wind down with a warm bath before bed. Consider adding Epsom salts or essential oils like chamomile or jasmine for added relaxation benefits.
5. Practice Mindfulness MeditationSpend just five minutes practising mindfulness meditation to clear your mind of daily stressors and prepare for a restful sleep.
6. Limit Screen TimeMinimise exposure to blue light from electronic devices such as smartphones and computers at least an hour before bedtime. Consider using blue light-blocking glasses to reduce the disruptive effects on your sleep-wake cycle.
7. Optimize Your Sleep EnvironmentEnsure your mattress and pillows provide adequate support and comfort. Choose breathable, moisture-wicking bedding to regulate body temperature and create a conducive sleep environment.
8. Engage in Gentle StretchingRelease tension and promote relaxation by incorporating gentle stretching, yoga, or Pilates into your evening routine, focusing on areas prone to stress.
9. Avoid Late-Night SnacksAvoid eating heavy or spicy foods close to bedtime, as they can cause discomfort and disrupt sleep. Opt for sleep-friendly snacks like avocados or oatmeal if you need a light snack.
10. Time Your Workouts WiselyRegular exercise can enhance sleep quality, but avoid vigorous workouts close to bedtime, as they may increase adrenaline levels and make it challenging to unwind. Aim to finish exercise sessions at least a few hours before bedtime for optimal relaxation.