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Abstract

en tea, soda, etc.</p><p id="7321">If you are a coffee lover like me, drink most of your coffee in the morning or afternoon.</p><h1 id="749c">Take a walk in the evening</h1><p id="82b8">I suffer from sleepless nights once in a while. But nature always comes to my rescue. When you spend a little bit of time outside in nature walking and getting fresh air, exposed to greenery, the results are amazing.</p><p id="a241">Biking in nature also helps. I love biking, and since I started doing that in the evening, my sleep cycle naturally improved. I also have a garden and attending to it every evening helps me relax and release stress.</p><h1 id="8073">Take aromatherapy bath</h1><p id="5e95">Soaking in a relaxing aromatherapy bath is a great way to relax your mind and body before bed.</p><p id="3e5b">Go for herbs such as lavender or eucalyptus. Both of them have a relaxing effect on the mind. Stay in the bath for at least 30 minutes to achieve the full effect. You can also use aromatherapy candles while you are in the bath to add to your relaxing experience.</p><p id="e902">A warm bath can also take your physical aches away, such as your back pain. I’m prone to back pain, which prevents me from falling asleep fast, but after a nice bath, my pains are gone naturally and I can relax and sleep better.</p><h1 id="b1bb">Limit the use of technology</h1><p id="7ebc">As much as we love our technology, it is not our best friend when it comes to sleep.</p><p id="0084">Studies have shown that using electronic devices such as tablets, smartphones, or laptops, keep us awake by delaying our body’s internal clock, e.g. <a href="https://www.sleepfoundation.org/articles/why-electronics-may-stimulate-you-bed">circadian rhythm</a>. All these devices emit artificial blue light which interferes with these functions. These effects can also add up over time and lead to chronic sleep de

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ficiency.</p><p id="a6e3">Make a habit to shut off all electronic devices before going to bed.</p><p id="130f">If you are like me who likes to use your phone or computer to read before bed, what you can do is go to bed a little earlier, say 30–60 mins before bedtime. After you’ve done reading and browsing, shut off your device, and set it aside. Also, make sure you dim the lights and your room is dark before you fall asleep.</p><h1 id="f8b5">Maintain a regular sleep-wake cycle</h1><p id="25fb">It’s always tempting to sleep in a little bit on weekends, but if you stick to a regular bed and wake schedule you’ll achieve better <a href="https://www.sleepfoundation.org/articles/caffeine-and-sleep">results.</a></p><p id="fe7e">Practice going to bed and waking up at the same time every day, including weekends.</p><h1 id="5f75">Do not eat before bed</h1><p id="10b1">When you eat before bed, your metabolism speeds up and your body is active in a digestive process.</p><p id="1cc1">Eat your last meal 2–3 hours before bedtime, and avoid late-night snacks. Make your dinner satisfying and fulfilling so that you don’t reach out for any snacks before bed.</p><h1 id="0bec">Read a book before bed</h1><p id="28ac">Studies have shown that reading a book before bed is a great way to wind down and relax.</p><p id="e6d3">If you can switch your reading from technology to reading a book, it will help you fall asleep faster. What makes reading a book different from reading on screen is that you are not glaring into the blue LED light, which interferes with your <a href="https://www.sleepadvisor.org/reading-before-bed/">sleep.</a></p><p id="09e6">Follow a combination of these techniques and you will restore your sleep naturally. Your productivity will naturally increase after a refreshing good night’s sleep. Find what works best for you and do it consistently.</p></article></body>

7 Science-Backed Ways to Get a Good Night’s Sleep

Establishing a sleep routine is essential for productivity

In today’s busy world, it is easy to be carried away and forget the importance of a good night’s sleep.

Getting enough sleep at night is the key to staying fresh and energized the next day. Lack of adequate sleep can lead to lower productivity, so it’s worth paying attention to the amount of sleep we get.

You’ve probably had days when you begin to wind down, you find yourself restless, and your mind is too anxious to relax. So what do you?

Luckily, there are easy ways to increase the amount and quality of sleep. Establishing a good sleep routine will do the trick.

If you’re having trouble falling asleep, here are some tips to help you fix the problem:

Avoid caffeine after 6 pm

Caffeine is a stimulant and can greatly interfere with your sleep and keep you awake at night. It does it by messing up the timing of your body clock. It can also decrease the amount of deep sleep which is essential to stay refreshed the next day.

You don’t have to eliminate it from your diet — simply don’t consume drinks with caffeine after 6 pm. That means staying away from any drinks that have caffeine such as coffee, green tea, soda, etc.

If you are a coffee lover like me, drink most of your coffee in the morning or afternoon.

Take a walk in the evening

I suffer from sleepless nights once in a while. But nature always comes to my rescue. When you spend a little bit of time outside in nature walking and getting fresh air, exposed to greenery, the results are amazing.

Biking in nature also helps. I love biking, and since I started doing that in the evening, my sleep cycle naturally improved. I also have a garden and attending to it every evening helps me relax and release stress.

Take aromatherapy bath

Soaking in a relaxing aromatherapy bath is a great way to relax your mind and body before bed.

Go for herbs such as lavender or eucalyptus. Both of them have a relaxing effect on the mind. Stay in the bath for at least 30 minutes to achieve the full effect. You can also use aromatherapy candles while you are in the bath to add to your relaxing experience.

A warm bath can also take your physical aches away, such as your back pain. I’m prone to back pain, which prevents me from falling asleep fast, but after a nice bath, my pains are gone naturally and I can relax and sleep better.

Limit the use of technology

As much as we love our technology, it is not our best friend when it comes to sleep.

Studies have shown that using electronic devices such as tablets, smartphones, or laptops, keep us awake by delaying our body’s internal clock, e.g. circadian rhythm. All these devices emit artificial blue light which interferes with these functions. These effects can also add up over time and lead to chronic sleep deficiency.

Make a habit to shut off all electronic devices before going to bed.

If you are like me who likes to use your phone or computer to read before bed, what you can do is go to bed a little earlier, say 30–60 mins before bedtime. After you’ve done reading and browsing, shut off your device, and set it aside. Also, make sure you dim the lights and your room is dark before you fall asleep.

Maintain a regular sleep-wake cycle

It’s always tempting to sleep in a little bit on weekends, but if you stick to a regular bed and wake schedule you’ll achieve better results.

Practice going to bed and waking up at the same time every day, including weekends.

Do not eat before bed

When you eat before bed, your metabolism speeds up and your body is active in a digestive process.

Eat your last meal 2–3 hours before bedtime, and avoid late-night snacks. Make your dinner satisfying and fulfilling so that you don’t reach out for any snacks before bed.

Read a book before bed

Studies have shown that reading a book before bed is a great way to wind down and relax.

If you can switch your reading from technology to reading a book, it will help you fall asleep faster. What makes reading a book different from reading on screen is that you are not glaring into the blue LED light, which interferes with your sleep.

Follow a combination of these techniques and you will restore your sleep naturally. Your productivity will naturally increase after a refreshing good night’s sleep. Find what works best for you and do it consistently.