Easy and Quick tips to improve your sleep quality

This blog is for me😂. I don't have a proper sleep cycle. 

I have already explained why sleep is crucial. You might ask, Mridula you write blogs about health. Then, how come you don't have a proper sleep cycle.

I know the importance of sleep and how long-term sleep deprivation affects my body. That's why I wrote this blog. I know many people suffer from not having good quality 8 hr beauty sleep like me. There can be many factors affecting your sleep quality.

I hope you take some tips from this blog to sleep like a sleeping beauty.

1. No screens 30 mins before sleeping: Blue light from the screen reduces the melatonin (sleep hormone). Melatonin is at the highest between 10 pm to 11 pm.
2. Pillow/bed-If you have trouble falling asleep. That may be because of uncomfortable bedding. Invest in a comfortable and cozy pillow or mattress that gives you a comfortable feeling to fall asleep
3.  Meditation/deep breathing: Whenever we are stressed or nervous, we breathe shallow breaths(meaning we take quicker inhalation and exhalation that increases our heart rate. That is why when we are nervous, our heartbeat is faster). So taking a few full breaths for around 10 mins helps relax your body, preparing you to sleep.
4.  Eat light dinner: You should eat a light dinner because digestion is weak during the night. If you didn't eat a light dinner, walk for 30 mins on the balcony or on the terrace to help with digestion.
5.  Journaling: Write the things that have been running on your mind. It can be a to-do list or some random thoughts. Writing on a piece of paper will clear off your mind.
6.  Don't exercise 5 hrs before bedtime- Exercise creates a rush of dopamine in your brain, which will make you energetic. That's the last thing you want for sleeping. So avoid working out in the evening or at night.
7.  Aroma- If you have trouble falling asleep, use scents like lavender, chamomile, sandalwood oil. It will help to lower your heart rate, blood pressure, which will, in turn, prepare you to sleep. Sprinkle on your bed or your pillow.
8.  Drink milk- Milk produces melatonin which helps you to sleep. Drinking boiled milk with turmeric and pepper (also known as golden milk) is the best food for sleep. 
9.  Sleep on your left side- When you sleep on your right side, the acid is lower than your esophagus, thus causing acid reflux.
10.  Don't sleep in the evening- Don't sleep in the evening or afternoon. You will have trouble sleeping at night.
11.  Don't drink too much water at night- This might sound dumb. Consuming too much fluids at night will make you want to urinate in the night, which will disturb your sleep.
12.  Maintain a proper sleep schedule - Nowadays, people work rotational shifts ( some days they have to work day shift and some days night shift). It will disrupt your sleep cycle and causes hormonal fluctuation, digestion problems, skin issues, etc.