Here is a sleep guide that you can refer to if you want to incorporate a set of healthy napping tips in your routine. These include various tips like
One way through which you can easily reduce your stress levels is through meditation. By thinking about unnecessary thoughts during your sleep you can easily affect the quality of your sleep. Meditation is a great way to start your day as it allows you to start your day on a positive note by letting go of all your worries. The activity of meditating could require you to just devote 15 minutes out of your hectic schedule.
- Having an exercise regime
By having an exercise regime you will easily be able to exhaust your body and have a good sleep at the end. Exercising is usually associated with a good sleeping pattern as it helps to promote the blood and oxygen flow in your body. Even if it does not help you get a night of good sleep it would still help you improve your overall health which is something you should look forward to. Try to incorporate at least an hour out of your busy schedule.
- Avoid afternoon naps
Try to avoid any unnecessary afternoon naps as these usually end up messing up your sleep cycle. Try to keep your naps short if possible or keep a track of the number of hours you sleep in the afternoon. The best nap time recommended by doctors is usually between 8 to 11 pm. However, you can tweak your best napping time according to your needs. In order to ensure a good quality sleep try to follow this expert-curated nap routine if possible.
- Essential oils at your rescue
Essential oils like lavender, bergamot, sandalwood, and several others can come to your rescue if you’re somebody who is unable to sleep well. Choose from a wide range of essential oils and decide accordingly. Essential oils usually have a calming effect which allows you to calm down and sleep better. An oil diffuser could be used to diffuse the above-mentioned oils. You could also mix these essential oils with some kind of carrier oil. These include sweet almonds, jojoba, and olive oil.
- Avoid heavy dinners
Try to avoid the consumption of a heavy dinner as it can easily affect your digestive system. Heavy foods usually require a longer time for their consumption and hence should you should try to avoid them at all costs. Try to consume a light dinner. You could go for a heavy lunch as it will easily get digested till midnight. There are also certain food items that you should try to avoid as they could promote inflammation or increase your acidity levels.
- Avoid the use of electronics
Electronic gadgets like mobile and laptops have a tendency of emitting blue light which could easily end up messing up your sleep cycle. You may suddenly remember your mother shouting at you to put your electrical gadgets at a rest and now through this article you are aware of the reason behind it. Try to avoid mindless scrolling and set a proper timer to keep track of the time you waste on social media.
- Cozy environment
Setting up a cozy environment becomes quite crucial when it comes to ensuring a good nap. Try to integrate the use of some good-quality curtains in your room which would help you to blackout your surroundings. Try setting up your temperature to a degree that feels comfortable to you. You can make use of a weighted blanket to help you feel a sense of comfort and warmth.
- A fixed sleeping routine
Try having a fixed sleeping routine and try to follow it religiously. By sleeping and waking up at a fixed routine your body will become naturally accustomed to the routine. This is also known as the body’s circadian rhythm. This routine could be developed based on the daily activities which you are usually expected to perform.
We’re sure that through the use of this sleep guide, you’ll be able to plan your napping time in the best possible manner.