World Sleep Day falls on March 16. This year, taking the theme “Join the Sleep World, Preserve Your Rhythms to Enjoy Life”, the commemoration of World Sleep Day aims to remind again the importance of enjoying life by maintaining sleep rhythms.
Not only good for health, maintaining sleep rhythm is also important to ensure the body’s biological clock is still running well. This is because the body’s biological clock has an important role in regulating when the body must rest and move. If your sleep patterns are irregular, your body’s biological clock will also be disturbed. As a result, this condition will make the body vulnerable to pain and even cause brain damage.
To prevent this, you need to maintain your sleep rhythm by applying good sleep patterns. One way is to maintain the quality of sleep. But how? Consider the following five ways to sleep soundly, let’s!
1. Avoid Playing Gadgets before Sleeping
As much as possible, avoid playing gadgets before going to sleep. This is because the blue light signal on the gadget can suppress the production of melatonin, a natural hormone produced by the body at night to help someone sleep. As a result, your sleep hours will be delayed and affect the body’s biological clock. That’s why when you play gadgets before going to bed, you tend to “forget time” and sleep more late.
2. Take a Warm Shower before Sleeping
A study found that taking a warm bath before going to sleep can make you sleep better. This is because when you take a warm bath before going to sleep, your body will relax. The cold temperature you feel after bathing will also be a signal for your body to sleep right away. Well, if you want to sleep better, you can take a warm bath 90 minutes before you go to sleep. Because at that time, the body can regulate the basic circadian rhythm that will give the signal to the body to get sleepy.
3. Avoid Eating before Sleeping
Eating at night is not prohibited. But as much as possible, avoid eating before bedtime, at least two hours before. This is because the body’s process to digest food requires a short amount of time. So, eating right before going to sleep can disrupt your sleep quality. Before going to bed, avoid consuming any form of caffeine, including coffee, tea, soft drinks, and others. Because caffeine consumption before going to sleep will make you more awake at night.
4. Create a Routine before Sleeping
If you have trouble sleeping, you can “force” your body to go to sleep immediately by provoking drowsiness. Among them is to turn off the lights, read books, regulate room temperature, and others. This is done to tell the brain that sleep time is near, so the brain will start sending signals throughout the body to prepare for sleep.
5. Meditate before Sleep
The study, published in the journal JAMA Internal Medicine, found that a person who meditates before bed, at least 10-20 minutes has a lower risk of depression, fatigue, and insomnia. This is because meditation before going to sleep can reduce negative feelings and thoughts that cause you to have trouble sleeping. As a result, meditation before sleep can make your mind more relaxed and easier to sleep.