The 30-Minute Rule
Struggling to fall asleep? It’s tempting to lie in bed and stew, but experts advise getting up after 30 minutes. This prevents associating your bed with
frustration. Engage in a quiet, relaxing activity like reading or listening to soothing music. Keep the lights dim and then go back to bed when feeling sleepy. Think of it as a mental reset!
Meditation for Calm
Before bed, channel your inner peace. Use meditation, which helps quiet the mind, allowing for relaxation. Even a brief 5-10 minute session can make a difference. Breathing exercises can work wonders! Find a comfortable position, close your eyes, and focus on your breath. You'll be surprised how quickly your mind settles. 'Shanti, shanti, shanti' (peace) can do wonders!
Regular Sleep Schedule
Consistency is key! Stick to a regular sleep schedule, even on weekends. This regulates your body's natural sleep-wake cycle, making it easier to fall asleep and wake up. Aim to go to bed and wake up around the same time each day. This trains your body to expect sleep at a specific time, just like the chai vendor arrives at the same time daily.
Darkness and Coolness
Create an ideal sleep environment. Ensure your bedroom is dark, perhaps using blackout curtains to shut out the vibrant city lights. Lower the temperature to around 18°C (64°F), which is optimal for sleep. Imagine a tranquil, cool space - ready to send you off to the land of Nod.
Avoid Evening Alcohol
While alcohol might initially make you feel sleepy, it can disrupt sleep later in the night. It leads to fragmented sleep and can leave you feeling tired in the morning. Consider swapping that nightcap for a soothing herbal tea instead. This avoids the late-night drama and helps you wake up feeling refreshed.
