Binge-watching your favourite shows and pushing yourself for ‘just one more episode’ or endlessly scrolling on your phone every night can do you more harm than you imagine. What’s worse is that you have to keep tossing and turning in bed until you finally fall asleep, way past midnight. The result? You wake up the next morning feeling under-rested, drowsy, tired, and even cranky sometimes. 

Skipping on those extra hours of sleep night after night can increase your risk for diabetes, obesity, heart diseases and can deteriorate your mental and physical wellness greatly. It is no secret that getting adequate sleep is key for a healthy mind and body, yet it is the first thing that gets compromised due to our stressful, hectic schedules. 

The amount of sleep that is needed for healthy functioning changes as we age. While infants and children require more sleep, most studies suggest that adults need at least 7-8 hours of good-quality sleep every night. 

Additionally, getting enough sleep isn’t only about how many hours you spend laying in bed. It is essential that you get good quality, restful sleep every night so you feel refreshed the next morning. Good-quality sleep on a regular schedule also helps improve your mental health, enhances memory and focus, reduces your risk of cardiovascular diseases, and helps you build a stronger immune system. 

Signs of poor sleep quality

Sleeping for 7-8 hours and still feeling drowsy or tired when you wake up? Chances are you are getting poor-quality sleep. Repeatedly waking up during the night, feeling lethargic and tired even after sleeping all night, snoring, and showing other symptoms of sleep disorders are some tell-tale signs that you aren’t getting deep or restful sleep.  

Does it matter when you sleep? 

Yes, absolutely. Our bodies follow a biological clock called the circadian rhythm which works according to the daylight pattern, depending on our geography. This dictates the right times for different bodily functions including our sleep-wake cycle. Staying awake for long hours, sleeping at odd times or excessive exposure to blue light at night can disrupt your inner biological clock, making it challenging for you to get restful sleep. 

Tips to sleep better

Here are some ways in which you can hack a full night’s, restful sleep every day. 

Create a bedtime routine and be consistent

Make time every evening to unwind and relax before you hop into bed. Create for yourself a small bedtime routine that can include things that help calm your mind. 

Be consistent 

Go to bed and wake up at the same time every day. Avoid sleeping at odd hours in the day and try not to oversleep on the weekends. This will help your biological clock regulate the sleep-wake cycle in a better manner, boosting your metabolism. 

Minimize caffeine, alcohol, and nicotine

Avoid consuming heavy meals, caffeinated beverages, alcohol, or nicotine at least 2-3 hours before bedtime. 

Practice meditation

Meditation shouldn’t be restricted to only being a morning ritual. Set some time aside whenever you can and take a few deep breaths and consciously observe as you slowly inhale and exhale. Practicing this even for a few minutes each night can make you feel a whole lot calmer, making you fall asleep faster. 

Create a comfortable sleep environment 

Make sure to create a dark, calm, and comfortable environment in your bedroom. Try keeping electronic devices such as TVs and computers out of the room and place your phones away from your reach.

Get some exercise 

Getting adequate physical exercise in the day can help you sleep faster and better at night while also boosting overall wellness. 

Befriend the Deep Sleep Magnesium Cream 

Infused with the goodness of Magnesium, Lavender, Clary Sage, and Ylang Ylang oil, applying your Deep Sleep Cream every night before sleeping can help relax tired muscles, reduce anxiety, stress, and insomnia. Its calming aroma creates a sense of zen, making you fall asleep faster and for longer so that you wake up feeling refreshed every morning.