Vishnupriya
You have the best of intentions when you set your alarm clock the night before. However, you may find yourself having trouble getting out of bed and pushing snooze repeatedly. Some people find it simple to fall asleep in the early evening and are more likely to wake up on their own in the morning. However, this isn’t true for everyone. Here are some simple night habits that will make you an early bird:
Sip on a calming drink
If you find it troublesome to calm your mind, there are many sleep-inducing and calming teas and drinks that can help in grounding you. Chamomile tea is proven to help you feel relaxed and is advised to be consumed only during the wee hours because of it’s sleep-inducing effect. You can also try to have a light Kashmiri kahwa, Jeera and ajwain water or rose tea to feel at ease. This little habit will make your bedtime routine more enjoyable.
Read a little
Do you remember how reading during the school days used to make you sleepy in the classroom? Well, this technique can help you sleep well if done before bed. According to one NIH study, reading a book in bed before going to sleep improved sleep quality, compared to not reading a book in bed. For this little habit, we suggest you go the old way of reading by fetching a paperback book or a magazine and not on a kindle or a smartphone screen.
Keep your alarm 6-8 steps away
If you’re guilty of turning off your alarm in deep sleep adn regret upon waking up, this tip is for you. In order to prevent you from turning off or snoozing while in bed, keep the alarm device—which may be your smartphone or your alarm clock—a few feet away from you. Make it a habit of placing your alarm away so that you need to put your feet down on the floor and go fetch it before turning it off. It will help you get a little more aware of your surroundings and not let you sleep back easily.
Limit your use of alcohol and caffeine
Caffeine can interfere with sleep even if it is consumed six hours before bed. Likewise, it has been shown that drinking alcohol in the hours prior to bed disturbs sleep. Feeling lethargic in the morning and using the snooze button are signs of disturbed sleep. These factors make it ideal to minimize or stay away from alcohol and caffeine, at least in the evenings when you’re attempting to make getting out of bed easier.Be thoughtful about when you take caffeine if you choose to keep doing so. One National Library of Medicine study found that limiting caffeine intake to before 2 p.m. helped participants who tended to sleep and wake up later change their sleep schedule earlier.
Avoid using screens right before bed
We’re all guilty of spending too much time scrolling through social media. Our brains may remain awake for longer if we lose track of time and scroll before bed. Try to restrict your exposure to blue light and notifications a few hours before your nighttime ritual. An excessive amount of artificial light may decrease the generation of melatonin.
