Read this is you don't feel fresh in the morning even after sleeping for 8-10 hours

Thread

Sleep plays a critical role in your physical and mental health
Lack of sleep causes a gamut of issues ranging from irritability, lack of focus to depression

This thread explains how you can have high quality sleep every night

1. Set a sleep schedule

Everyone has different sleep needs, but anything less than 6 and more than 8 hours is not good.
It depends on the level of your physical activity

Set a fixed sleeping time.
Initially use alarm clock to get up, then your body will be your alarm clock

2. Slow down

During the last one hour before sleep, don’t watch tv or mobile phone. Don’t watch or listen to news.
These activities stimulate your mind and make it more alert. Making it difficult for you to fall asleep

3. Create restful environment

Create a room that's ideal for sleeping
Often, this means cool, dark and quiet
Dim the lights. Have the bedroom walls painted with soothing colors such as blue
You can even play soothing music

4. Keep your sleeping place sacred

Use your bed only for two activities: sleep and making love
No laptop, eating, watching tv.
As soon as you go to your bed, the mind must immediately associate it with sleep.
This way you will subconsciously go into that frame of mind

5. Limit day time naps

I am a big proponent of power naps to enhance productivity.
But that should be done in a controlled manner.
Long naps (more than an hour) during second half of the day severely affect your night sleep’s quality. Avoid those long naps.

6. Include physical activity in your daily routine

Regular physical activity promotes better sleep
Walk, run, lift weights, do yoga, do anything, just move your body
Avoid exercising too close to bedtime, however
Spending time outside every day works wonders

7. Watch what you eat

Don't eat too much or too little within a couple of hours of bedtime. Your discomfort will keep you up.

Nicotine, caffeine, alcohol deserve caution, too.
The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on sleep

8. Manage worries

Try to clarify your worries or concerns well before bedtime
Jot down what's on your mind and then set it aside for tomorrow

Stress management will help. Start with the basics such as journaling and meditation

9. Take a shower, have some tea

Taking a shower just before bed promotes high quality sleep
You can also have a cup of chamomile tea, valerian root or lavender tea just after the bath for best results

Thanks for reading

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