You ran around all day long and worked hard to get a good night’s sleep but spent the whole night tossing and turning in bed? Ever thought that the change in season could be one of reasons for the disturbed sleep cycle. If the transition from winter to spring makes you toss all night, you must know that you’re not alone! The National Sleep Foundation estimates that on average 50 to 70 million people are affected by sleep-related problems, and the change of seasons can be particularly disruptive to your snooze time.
Now sleep soundly year ‘round with these simple tips:
Eat to sleep- Love evening snacks before dinner? Now love them more! Doctors say the habit of having evening snacks can be used to help promote high-quality sleep throughout the seasons. But only if the focus is on foods that contain magnesium, calcium, and potassium. This combination of nutrients increases serotonin and melatonin levels in the body. Such foods often lead to hormonal fluctuations at night and thus lead to better sleep. So have an evening snack before dinner but do remember not to overeat and it goes without saying, eat healthy!
Drink less before bedtime- Dr. Himani Gupta says, “Stimulating activities too close to bedtime produce a surge of endorphins that are counterproductive to good sleep”. In simple words, avoid paying bills or discussing financial matters in the late evening hours. Limit the use of caffeine within 4 hours of bedtime. Cut back on all fluid consumption 2 hours before your bed time, as a full bladder can become the stimulant that prevents you from staying asleep throughout the night.
Fade to black- It’s true that longer days make us want to stay up, but the temptation must be resisted. If you don’t feel sleepy early because now the body cycle is used to it, just create the mood! Create a dark atmosphere, invest in a pair of blackout blinds or curtains designed to promote darkness even in the brightest sunlight. Put cozy comforters and get into your favorite and comfortable pajamas. You will automatically feel like crashing in your cozy bed every night and thus fall asleep early.
A sleep schedule- No, you are no longer a child with a curfew but sleeping on time and making the body used to the change in days and seasons, is most necessary. Dr. Himani explains, "it's important that you go to bed and get up at about the same time everyday, even with the season. This allows your body to get into a rhythm. To make it simple, start with eating your dinner by half an hour earlier than usual and having a bed time ritual like reading a book and dimming the lights. The body will gradually set its clock according to the schedule.
No computer before sleeping- It is believed that 45% of the people admit to using their computer or laptops while in bed. But psychologists say watching TV and using computers, iPad, and cell phone screens can excite the nervous system, both biologically from the lights and psychologically from the content. It is therefore advised that we turn the devices off at least half an hour to 45 minutes before bedtime. Have a small romantic chat with your spouse or talk about lighter things before going to sleep.
Photo by rlcalamusal.
