For many of us, sleeping at night has become an uphill battle. With increased screen time of almost 22 hours a day and reduced walks, we all are now slowly forcing ourselves to be insomniacs. Don’t know what an insomniac is? Let Dadi of Indifamily tell you. An insomniac is someone who is unable to get peaceful sleep even for a couple of hours.
The sleep hormone is known as Melatonin. To increase your melatonin secretion and to get your melatonin kicking at the right time(not at 5:00 a.m.) do practice these tips given by Dadi from her Nuskhe Ki Diary.
- Avoid Screen At Night
No, just no. The day was enough for you to use your mobile, now take a break. Those late-night Netflix binging and chats aren’t going to go anywhere but your sleep will surely get messed up because of them. Take an oath of switching off all your electronic devices at least an hour before you sleep. Also, make sure that you don’t keep them near your bed, or else you will have the temptation to stare at them again. Instead, do a little yoga or meditation to get your beauty sleep.
- Make A Sleep Schedule
Yes, your sleep schedule should be more important than your daily schedule. Do not sleep in till late on Sundays to get an energy boost, because that won’t help. You will still have a foggy head at work on Monday. Instead make a timetable, to fix at a certain time everyday, so that your body gets used to it and you get the stipulated amount of sleep everyday.
- Soak The Sun
The sun not only increases your Vitamin D, but also delays your melatonin kick- but not during the day. The brighter the sun, the stronger the body clock. Try to soak up the sun when it’s the brightest, ideally in the morning. Just go for a long walk in the morning, you will get fitter too.
- Black Out Your Room
When we are exposed to bright light, the optic nerves in the eyes kickstart the production of the “awake hormone” or cortisol. But when in a pitch black room, the production of melatonin increases forthwith. So, the next time you are going to sleep remember to shut out any source of light(No ghost will attack you when you are trying to sleep).
- Eat Healthier Food
A fuller tummy means baby-like sleep. So, do not think twice before engulfing
- Fruits and vegetables (tart cherries, corn, asparagus, tomatoes, pomegranate, olives, grapes, broccoli)
- Grains (rice, barley, oats)
- Nuts and Seeds (walnuts, peanuts, sunflower seeds, mustard seeds, flaxseed)
Dadi is now feeling sleepy, so Good Night (haven’t you noticed you are reading this at 12:00 a.m.)