❝ Sleep is the best meditation ❞

Good night sleep is just as important as a healthy diet and regular exercise.

Research studies have shown that poor sleep has many negative effects on your exercise performance, hormones, metabolic functions, and brain functions.

A study by the National Library of Medicine also shows that poor sleep could also lead to weight gain and increase the risk of disease in children and adults.

In contrast, good night sleep can help you to reduce the nebulous amount of stress, eat less, exercise better, and be healthier.

As Thomas Dekker says,

🔖 Sleep is the golden chain that ties health and our bodies together.

Want to stay healthy? Start getting quality sleep every night.

You may wonder, "But how?"

It's easy... develop healthy bedtime habits.

In this guide, I'll share 5 proven habits to get a good night sleep.

Ready? Then let's get started!

5 Bedtime Habits for a Good Night Sleep

#1: Stretching

Source: SleepAdvisor

When was the last time you stretched?

If your answer is 'never', then we need to have a serious talk.

When it comes to natural sleep remedies, stretching is often overlooked. But this simple act may help you improve the quality of your sleep.

Why stretch before bed?

It has been shown that stretching before bed offers numerous benefits such as:

• Improve the quality of sleep

• Relax your muscles

• Lower stress levels

• Helps prevent injury

• Decreases joint stiffness

• Increases blood flow to muscles

• Prevents sleep-disrupting cramps

Studies have shown that stretching before bed reduces the severity of nocturnal cramps in adults.

A review of multiple studies found a link between sleep and meditative moments, such as Yoga. This improved quality of sleep was further linked to a better quality of life.

What to do?

Here are a few stretches you can do for good night sleep.

1. Neck stretches

2. Child's Pose (Balasana)

3. Cat Pose (Marjaryasana)

4. Happy Baby (Ananda Balasana)

5. Cobra stretch (Bhujangasana)

6. Seated Forward Bend (Paschimottanasana)

#2: Quit Screen before sleep time

Source: Pexels

For too many of us, our bedtime routine is like this: hop into the PJs, turn off the lights, crawl into bed, and then ... grab the cell phone.

Isn't it...?

The reality is, using cell phones before bedtime tends to sabotage the quality of your sleep.

You need to change the habit, seriously.

A study by Harvard researchers (Anne-Marie Chang et al. 2014) found 5 important reasons why you need to quit screen before bed.

1. You will take a longer time to fall asleep 

A study by Harvard Medical School has shown that participants using screen(phone or tablet) took a long time to fall asleep because of the blue light that is being emitted from the screen.

2. Blue Light suppresses Melatonin 

Studies have found a correlation between decreased levels of melatonin and exposure to blue-emitting light. 

3. Delays REM sleep

REM (Rapid Eye Movement) sleep is a sleeping stage that is crucial for healing the mind and body. It strengthens memories and is linked to your problem-solving and creative skills. If you don't have enough REM sleep, it can leave you groggy the next morning.

4. Hampers with your Circadian Rhythm 

Exposure to blue light messes up with your Circadian rhythm. This makes it more difficult to fall asleep and wake up the next morning.

5. Make you more tired and less alert the next morning 

Research shows that using screen lying in bed actually makes you more alert, less sleepy, and delay you to fall asleep. 

What to do? 

Here are a couple of tips.

Quit screen time 30 mins before sleep, recommends The National Sleep Foundation. Do not use any electronic device in this period. 

Put your phone away in another room or keep it somewhere out of reach from the bed. 

#3: Keep a Gap between Supper and Sleep Time

Eating just before sleep may hamper your sleep quality and - not to mention - can lead to an unwanted gain in weight in the form of fats, as shown in a study by the National Library of Medicine.

There are many cons to eating before bed such as,

1. Poor Sleep 

Depending on what you eat and at what time you eat, the food you consume can disrupt your sleep patterns.

2. Slower Metabolism 

Eating before bed reduces the metabolism of your body, thereby making it harder to digest and eventually resulting in weight gain.

3. Indigestion 

Eating large meals before bed may result in indigestion and reflux.

4. Health risks (obesity, diabetes, heart disease) 

P.S. A literature review by Physiology & Behavior concluded that the timing of eating largely impacts weight and metabolic function- specifically night time eating contributing to metabolic dysfunction.

Remember,

🔖 95% of chronic diseases generate from the stomach.

What to do?

Here are a few tips.

1. Keep a gap of at least 2 hours between dinner and sleep. Do not eat anything during this period.

2. While you are having your dinner, eat mindfully i.e. keep your phone away and totally indulge in food so that you can get the maximum out of it.

#4: No caffeine consumption before sleeping

Do you love coffee? Are you a coffee addict?

So am I. Seems like we’re on the same page. 😊

We love coffee for many many reasons. It’s a way to push our system when we're stressed out and tired. 

Coffee is a stimulant that has numerous benefits and over 2.25 billion cups of coffee are consumed every day globally (around 54% globally).

However, if consumed late in the day, caffeine can stimulate your nervous system and can have a disruptive effect on your sleep. It can also reduce the amount of deep sleep that you enjoy and the quality and quantity of your sleep.

Studies (1, 2) have found that consuming caffeine 5-6 hours before bedtime reduces sleep time by 1 hour.

We can't overlook the importance of deep sleep but still, we can enjoy coffee.

How? By limiting caffeine consumption in the day and being mindful of how much we drink.

What to do?

Here are a few tips.

1. Avoid caffeine in the late afternoon and in the evening for optimal sleep.

2. Do not drink coffee 5-6 hours before bedtime (for obvious reasons as mentioned above).

#5: Read a Book

Source: Unsplash

Reading before sleeping at night is an age-old tradition. It is one of the best habits to build and it has enormous benefits.

As Confucius said,

🔖 No matter how busy you may think you are, you must find time  for reading, or surrender yourself to self-chosen ignorance.

According to a study by The Sleep Council, 39% of people who read before bedtime sleep very well.

Without exaggerating much, let’s see how reading before bed helps in good night sleep.

1. You will sleep better 

Reading helps to place your consciousness on a different plane that will promote deep sleep. There's a reason why bedtime stories make small kids sleepy. 

2. Reduces Stress 

Research at the University of Surrey found that reading even 6 minutes before bed reduced stress by up to 68%. So if you're stressed, pick up a book. It will help you to switch off and de-stress. 

3. Reading helps in relaxing of your muscles and slows down your breathing, leaving you to feel calmer.

4. Boosts brain power 

The more you learn, the smarter you become. Reading allows you to absorb new information and knowledge. A study found that people who are in a habit of reading are 2.5 times less likely to develop a degenerative disease like Alzheimer’s.

5. Improves Creativity 

Reading enhances your vocabulary, knowledge and increases your own creativity. It makes you see things from a different perspective which broadens your mind.

What to do?

Here are a few tips.

1. Read for at least 30 mins before bedtime. This will soothe your brain muscles and will reduce your stress.

2. If you wish, you can also listen to a podcast.

Related Post: 3 Must-Read Books That Will Change Your Life Completely

One study found that short sleep duration leads to obesity by 89% in children and 55% in adults. Therefore, sleep plays an important role in your health. 

Remember,

🔖The good life is birthed from great habits.

So that wraps up my list of 5 habits that you can incorporate to improve your quality of sleep.

If you know a really good habit that we should all know about, leave it in the comments.

Thanks so much for reading and subscribe to A Hustler's Oasis for more such articles on personal development. If this article has been helpful to you, please share it on your Facebook, Twitter, and LinkedIn. I'll be back next week with another post.

Till then, I'm Suman, ciao for now!

Peace!