India is the 2nd most sleep-deprived country after Japan. Here's how we can sleep better, be India or America

According to a news article in Times of India, survey shows India is the 2nd most sleep-deprived country after Japan.

Here's how we can sleep better, be India or America.

1. Keep a consistent schedule

Psychologists says it’s important to go to bed on time and get up on time. However,  it’s also important to be realistic.

“Late nights happen, and that’s OK if it happens once or twice in a while,”. “Try and stick to your normal sleep times on most other nights.”

2. Decrease your exposure to light during the day

Decreasing your exposure to light, especially in the evening hours, can help your body prepare for sleep.

“During the day, keep the curtains shut,” most psychiatrists say. “In the evening, open the windows so as to create a breeze to cool the room.”

3. Keep your nighttime temperature low

Keeping your space ventilated may improve sleep quality. Prop open a window or door, or use a fan.

The best temperature for sleep is believed to be about 65°F (18.3°C).

4. Learn how to relax

Counselors worldwide believe relaxation is an underused skill. Making it a habit can drastically improve your ability to fall and stay asleep.

If you learn how to relax on repeat, you can easily calm your system at night and fall asleep no matter what the season is doing, this my experience from #Kashmir.

It’s so important that we take the time to be able to regroup, calibrate, and de-stress during the day so we aren’t overloaded by the time our head hits the pillow.

Remember worrying can get you worked up and hinder sleep even more.

5. Darken your room before bed

A 2017 study  found that people who were exposed to light in the morning hours slept better than those who weren’t.

A dark room can promote a more peaceful sleep, but i advise against using blackout curtains.

A bit of light in the morning helps your body clock know that day is coming,It will get your body ready before you actually wake up.”

6. Develop good sleep habits.

Psychologist believe the more you develop good sleeping habits, the more your brain will learn to associate these habits with sleep.

“It could be a warm bath , a nice novel to read, or even some gentle stretching. Some people also write in a gratitude journal or diary” most of Psychiatrists in world agree.

Find a practice that works for you at nighttime and repeat it until it becomes a new positive sleep habit.

And do not forget to reduce time you spent using your mobile phone or other gadgets.

Sleeping room should be for sleep only, not to watch TV or working.

TAKE AWAY

Falling and staying asleep may feel more difficult during the long summer days. This is due to an increase in daylight hours, higher temperatures, and lifestyle factors, like more time socializing.

Still, there are steps you can take to get the rest you need.

Each person is different, so experiment to find what works best for you.