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When you watch TV or browse through your phone while in bed, you're teaching your brain that's how people should spend their nights, says Mehezabin Dordi, clinical psychologist at the Sir HN Reliance Foundation Hospital.
Do you find yourself scrolling through your social media feed late at night?
Do you struggle to fall asleep on time?
Do you wake up at odd hours and consistently complain of a lack of sleep?
Here are some tips to help you go to bed on time:
1. Change your 'me' time
It might not be possible for everyone on all days but consider shifting your routine self-care tasks to earlier in the day and not keep it as the last thing you do at night.
This is a good way to avoid falling into the trap of revenge bedtime procrastination.
2. Establish a consistent sleep schedule
Set a fixed bedtime and wake-up time, even on weekends, to regulate your body's internal clock and improve sleep quality.
Consistency helps ensure good quality sleep.
3. Establish a calm bedtime routine
Before going to bed, establish peaceful routines like reading a book, having a warm bath or using relaxation methods like deep breathing or meditation to let your body know it's time to unwind.
4. Limit screen time before bed
The blue light that gadgets emit might interfere with your sleep-wake cycle so try to avoid using them at least an hour before bed. This includes laptops, tablets and smartphones.
Electronics should not be used in the bedroom; this will help you avoid distractions and establish a sleep-friendly atmosphere.
5. Avoid spending a lot of time in bed
When you watch TV or browse through your phone while in bed, you're teaching your brain that's how people should spend their nights.
Setting aside your bed for sleep is essential, particularly if you have trouble falling asleep at night.
6. Pay attention to your body
Try going to bed the first time you get drowsy.
Research says you have about 20 minutes to fall asleep. And if you miss that window for any reason, then you're not usually sleeping for a couple more hours.
7. Manage stress
Practise stress-reduction techniques such as mindfulness, journalling or engaging in hobbies to alleviate anxiety and promote relaxation before bedtime.
8. Avoid stimulants
Limit consumption of caffeine and nicotine, especially in the afternoon and evening, as they can interfere with your ability to fall asleep.
9. Establish boundaries
Set boundaries with yourself and others regarding bedtime activities so that you can prioritise sleep and ensure adequate rest.
10. Avoid keeping stuff for later
Avoid procrastinating during the day as unfinished tasks can contribute to bedtime anxiety.
Break tasks into smaller, more manageable chunks and allocate specific times to complete them; this makes them less overwhelming.
Also, identify your most important tasks for the day and tackle them first, leaving less crucial tasks for later in the day.
Use time-blocking techniques whenever necessary.
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