Can't sleep? You're not alone. As a psychologist, I've seen countless patients shuffle into my office, exhausted and frustrated after another restless night. Poor sleep is a modern epidemic, and its wreaking havoc on our mental and physical health.
Create a Sleep Sanctuary
Think dark, cool, and quiet. Invest in blackout curtains, cozy bedding, and even a white noise machine if you need to drown out the world.
The Consistent Sleep Schedule
Your body craves routine more than you might think. Keep your sleep and wake times consistent – yes, even on weekends. This might sound boring, but it's like having a superpower for your sleep quality.
Time Your Exercise
Right Exercise is fantastic for sleep, but timing matters. Aim to finish vigorous workouts at least 3-4 hours before bedtime. Your body temperature needs time to drop for optimal sleep. Morning or early afternoon workouts are ideal for most people.
Banish Screens
The blue light emitted from phones and TVs can interfere with sleep. Scrolling at night might feel relaxing, but blue light tricks your brain into staying alert. Swap your phone for a book or try journaling to unwind. One of my clients started reading mystery novels instead of scrolling through social media, and her sleep quality transformed within a week.
The "Mind Dump" Method
Keep a notebook by your bed. Before sleep, write down tomorrow's tasks and any spinning thoughts. This simple act tells your brain it's safe to switch off – you won't forget anything important. I use this method myself every night.
Remember, good sleep isn't a luxury – it's a biological necessity. These aren't just tips; they're tools for reclaiming your natural sleep rhythm.
Which one will you try tonight?
Sweet dreams!
Dr. Shruti Khare
