Do you also feel very tired? And along with this, do you also not get sleep at night or are you unable to sleep properly or your sleep keeps getting interrupted? So it is not only because of your night habits – rather we also get to see that it is also responsible for our entire day’s daily routine
So today in this blog we will learn how we and you can create such a healthy and peaceful routine that can improve our sleep, And how it calms your mental state and how it fills you with joy – that too without any medicine or treatment
The connection between your sleep and your routine
There is a circadian rhythm in our body – which is the 24-hour internal clock of our body, which tells us when we have to wake up, when we have to sleep or when we have to be active. When we remain regular throughout the day, we see that it has a great effect on both our health and our body during sleep.
Our correct daily routine gives signals to our body and mind:
- This tells me that the day has just begun.
- This also indicates that it is now time for us to sleep
Create an ideal routine for your good sleep (step by step)
Morning Routine (7:00 AM – 9:00 AM)
Take the sun’s light
- When you wake up, go to the outside within 30 minutes of it
- Your mind will get the idea that it needs to be active no
Make sure to drink a glass full of water
- It rehydrates your body after sleep
do light exercise too
- Like – walking, yoga or stretching – by doing this, both your body and your mind become active immediately.
Eat breakfast that is rich in protein
- Like – eggs, fruits, nuts – these provide you energy throughout the day.
Afternoon routine (12:00 pm - 4:00 pm)
have a light and balanced lunch
- Eating too oily food or eating too heavy food makes you lethargic
Do not take caffeine after 2 o’clock, avoid it
- This can have a great impact on your sleep
Give yourself mental peace for 5-10 minutes
- In this situation, can you walk for some time or can you take deep breath?
Your evening routine (6:00 pm - 9:00 pm)
Eat light dinner and eat it quickly
- Eat your food 2-3 hours before you go to sleep
- Avoid serving too much fried food and also avoid eating spicy food
You should reduce the screen time of your mobile
- The blue light that emanates from your mobile or laptop suppresses the hormones that bring sleep to you.
Do activities that keep your mind calm
- Like – read a book, listen to light music, concentrate
Your night routine (9:00 pm - 10:30 pm)
Switch off all your electronic devices
- Switch off your phone 30-60 minutes before you go to sleep
take a bath with hot water
- When you take bath with hot water, your body becomes calm and you fall asleep quickly
Make your surroundings full of peace
- Keep your room cool, keep your room dark and stay calm along with it
- With all these, if you want, you can use aromatic oil like lavender
you should always go to sleep at the same time
- You should always go to sleep at the same time; do not change your sleeping time every week – your brain gets used to it by always sleeping at the same time
Bonus tips
Save yourself from alcohol and smoking, do their service
Use your bed only while sleeping
don’t be afraid during the day
If you stay awake till late, then get up and read a light novel or something else and then lie down again after that
positive effect
memory and pay better attention to yourself
worry less and be less stressed
your strong leadership
your good mood and your extra energy
Conclusion: good sleep, good life
Your sleep is not a luxury for you, it is your necessity. If you include some good habits in your day, then after that you can get a good sleep without taking any medicine or without much fatigue.
Start all these things from today itself like – your sleep, it acts as the strongest support for your health.