Tired of tossing and turning? A sports physiotherapist shares a simple 7-day routine, designed to combat sleep troubles naturally. Repeat it for six weeks for optimal results, perfect for busy lives in India!
The Sleep Reset
A sports physiotherapist recommends a 7-day plan to help you sleep better. This doesn't involve any pills! The plan includes various lifestyle changes which can be repeated for 6 weeks. This approach is easy to adapt into a busy schedule and can work well with your existing routine.
Evening Rituals
Start with dinner by 7:30 pm. Avoid coffee after 12 pm and limit screen time after 8:30 pm. Consider including a banana with 1 tsp ghee at night. Also, setting the room temperature below 24°C creates a conducive environment for a good night's sleep, contributing to better sleep quality.
Mindful Relaxation
Incorporate practices like Viparita Karani (legs up the wall). Listen to calming sounds such as white noise or ocean sounds to create a peaceful atmosphere. These practices help to calm the mind and body, preparing you for a restful sleep. This can reduce anxiety and improve sleep.
Consistent Schedule
Adhere to a consistent sleep schedule, even on weekends, to regulate your body's natural sleep-wake cycle. Aim for a consistent bedtime and wake-up time. This helps synchronize your internal clock. Consistency is key to long-term improvements in sleep quality, supporting a restful night.
Repeat and Refine
Repeat the 7-day plan for another 6 weeks to fully integrate these habits into your life. Monitor how you feel and adjust the routine as needed. Consider adding gentle yoga or meditation if needed. Observe how these new habits boost your sleep and overall well-being.
