The National Heart, Lung, and Blood Institute states that sleep is vital to health. Getting enough and high-quality sleep protects your mental and physical health, quality of life, and safety. It is because lack of sleep incurs damages in the brain and other internal organs. It can also affect how you get along with others, learn, react, and think.
Sleep is needed for the brain to function well. Your family at Avida Towers Sola and co-workers will immediately notice if you lack sleep. Some people quickly fall asleep while others are not so fortunate in that department. They may have insomnia, a sleep disorder or a mental condition that keeps them awake.
You can use the sleep routine below if you’re having difficulties falling asleep. The routine comes from Dr. Stephanie Estima’s version of the routine. It is not an exact science, but it’s a start to better sleeping habits.
1. Do a reflection of your day.
Reflecting on your day helps you identify the things you did right helps you celebrate your success. It enables you to analyze what you did right. You can do this by asking the fantastic thing that happened to you today. Analyze the things you learned that day. That way, you negate the negative thoughts and shift to a positive mindset.
2. Use Tetris as meditation.
Tetris promotes the growth of gray matter in the brain. It supports your brain’s adaptability and flexibility which combats several brain diseases. If you wish to improve your working memory, spatial awareness, and depth perception.
3. Make your to-do list before heading to bed.
The goal is to feel empowered at the end of the day. Making your to-do list before you sleep saves the energy of the next day for critical tasks. It lightens your load and helps your brain process what you planned overnight.
When you give time to your brain to process the problems overnight, your subconscious mind works on it and presents a new perspective or way of solving it.
4. Keep calm and let go of frustration.
Do not be mad at yourself for not falling asleep. Frustration will only increase your anxiety and release hormones that will prevent you from falling asleep. It is better to keep yourself calm than become frustrated and angry with yourself.
Meditate and relax. Step away from any exciting or agitating activity two hours from your sleeping time. That way, your body becomes relaxed, and you set your mind to sleep.
5. Step away from the bed until you feel sleepy.
Frame your mind only to use the bed for sleeping. Doing other activities while lying or sitting on the bed tells your brain it’s alright to use it as a working area. It negates its purpose of providing relaxation and sleep.
6. Keep electronic devices away from the room.
Electronic devices like smartphones and laptops emit radiation and blue light. Radiation may cause cells in the blood vessel walls to shrink according to the study by the Radiation and Nuclear Safety Authority in Finland. Meanwhile, exposure to blue light in dark rooms disrupts your circadian rhythm.
The brightness of the light has a similar effect to the brain as the sun. Thus, your body will have a difficult time falling asleep.
7. Get alone time.
You need to relax and keep calm. Isolating yourself and getting some alone time will help you focus on yourself. It can also train your mindset to prioritize and prepare for the next day.
A nightly routine develops a good sleeping ritual. It prepares you for the next day. It gives you a good night’s sleep which will improve the quality of your day.