What busy professionals do to get a sound sleep at night?
Having a good night sleep is the best rejuvenator out there. It helps in better focus, more energy and prevents errors at work.
The following are some of the techniques one can use to get a sound peaceful sleep at night. See which of these help you the most.
No caffeine in the afternoon especially avoid after 2 pm.
Don’t exercise/ work out in the evening at least 3 hrs before bed.
A warm water bath just before sleep can help in getting a excellent sleep.
No alcohol-It may make you sleep early but wakes you up early
No electronics for 1 hour before sleep except perhaps Kindle Paperwhite (has no blue light known to disrupt sleep).
Maintain regular sleep/ wake hours. Try to sleep at the same time daily.
Avoid eating a heavy meal just before going to sleep.
Do not drink a lot of water just before going to sleep so you do not have to wake up in the middle of the night due to full bladder. It is better to drink a few hours earlier.
Do not eat high fat/plain yogurt just before sleeping as it can cause Acid reflux and wake you up in the middle of the night.
Have Night mode on phone so less light.
Meditation-Relax-Be Peaceful-Never sleep angry-Kiss goodnight to family. If you argued with spouse, say ‘sorry’ for sure.
Be happy before sleep-Recollect at least 3 blessings in your life.
Medications: Not usually recommended unless you have no option. Talk to your family doctor about these.
Acetaminophen/Tylenol for those who have pain.
Some use CBD oil but experts say that evidence is scant.
Inside The Bed Room:
Quiet, Dark, Cool room is the key.
Full light blocking curtains.
Phones on silent mode (except if you are on call) or Phone on “Do not disturb” mode.
A fan can help keep the room cool and provide white noise.
No TV in the bed room.
Can use a Good White noise machine –Yogasleep Dohm [specific white noise frequencies proven to deliver better sleep].
Air purifier [Hepa filter fans] gives white noise and makes room feel fresh.
A very comfortable mattress what ever you are comfortable in: New Lucid memory foam/coil hybrid mattress. Tempurpedic mattress. or Nectar mattress.
Having Sex prior to sleeping helps in getting a nice sleep for most people.
Sleeping naked helps some.
Good sized bed -King sized bed for 2 people.
A nice pillow that you like to rest your head on.
F.lux software on desktops to filter out ‘melatonin-suppressing blue light’ for use on desktops.