Got an important function to attend? Preparing for a *blush blush* romantic date? Ready to conquer an interview? Poised to play the perfect hostess at a party you are organizing?
Whatever be the reason, whatever be the season, whatever be the occasion — good sleep is a must, an essential to make you ‘look and feel’ your best. Even the simplest of clothes, including your favorite breezy sarees, will look great on you, if you are rested well. Sadly, guess what — it’s actually most difficult to sleep well a day (or few days) ahead of this awaited event, thanks to all the rush and stress.
Even if you are not preparing for a special event — good sleep is non-negotiable for a healthy and fulfilling life. But, given the modern day chaotic lifestyles and our never ceasing quest for remaining updated — many of us find it exceedingly difficult to get a good night’s sleep.
Well, we can’t really change many things, but we surely can let you in our 5 tried, tested and proven sleep secrets — which will not only improve your looks (and moods), but will also enhance the overall quality of your life. Here they are —
1. BE CONSISTENT
You may sleep for 13 hours over weekends, but if you try to make do with barely 4–5 hours of disturbed sleep, through the week — bad results are bound to show on your body, skin, hair, mood, efficiency and more.
It’s just like the ‘Goose and Gold Eggs’ story. You have to get your ‘Gold Egg’ on a daily basis — for any ‘real’ results. You will not get anything (but lethargy, loss of fun-time, confused circadian rhythms etc.), if you try to mint all your sleep ‘Eggs’ at one go.
Find balance! Be consistent with your sleep time. Every day, try hitting the pillow at the same time, and sleep for an optimum number of hours. At least, 6 to 7 hours of undisturbed sleep is a must on a regular basis. And, do not go overboard on weekends. An hour or so extra is okay, but you must find other ways to refresh and rejuvenate yourselves, other than just sleeping.
2. CREATE A SLEEP ROUTINE
We all know that ‘warming up’ is essential, before workout, and so is ‘stretching’.
Integrate the same principle in your sleep pattern. Take some time, anywhere between a few minutes to half an hour, to ‘warm up’ for a good sleep. Do the following things –
- No electronic devices — Put away your electronic devices/ LED lit screens, at least 30 minutes prior to your sleep time. Set your music, alarms, reminders etc. before this. If you read, do so from a real book, instead of any device. Television must be switched off, at least 30–45 minutes, before you plan to sleep.
- Wash — If it’s extremely hot and humid, consider a night-time bath routine, but before your dinner. Before sleeping, wash your face and feet with warm water. Brush your teeth. And, wear a fresh, crisp pair of sleep clothes.
- Primp — Indulge in a calming and soothing primping routine, before sleep. Comb hair. Apply foot and hand cream to relax your sore feet. Night creams, serums, eye creams, sleep oils — all are great ways to induce relaxation.
- Breathe — Slow down! Whatever you do, don’t run around, trying to finish this and that, at least 30 minutes before you intend to sleep. Let the stress of today, and tensions of tomorrow melt away, as you indulge in really deep breaths. A Pranayam technique known as ‘Brahamari’ (the humming bee breathing technique) is great for ones suffering from insomnia.
- Be Grateful — Smile and look at yourself in the mirror. Count your blessings. Say soothing words to your partner/kids, or to simply yourself. Chant calming mantras, and pray a bit, if you can.
3. PREPARE FOR A BIG DAY (OR A BIG CHANGE) — at least a week in advance
Just like any routine, sleep times and schedules too take time to settle down as well as show positive results.
Give yourself time to set in order a good sleep schedule, before you start jumping up and down — on not seeing many changes or much improvement. Also, put in place your sleep routine (read 2) a week ahead, thus.
If you have been a chronically late sleeper, sleep won’t come to you easily, if you try sleeping an hour earlier than your usual time. Wait for a few nights, before things start to settle down — for good. Accept you will end up rolling in bed for a good half an hour (at least) — if you make a considerable change to your sleep time.
That is why it’s a must to fine tune your sleep cycle, at least, a week in advance, before a big day/night. Trying to sleep early (when you usually sleep much later) on the night before a major event or task will only drain you, making you restless and frantic.
Many women tend to suffer from bloating and puffiness, due to lack of sleep. When you are planning to wear your favorite dress, gown, a figure hugging Anarkali Suit, midriff baring Lehenga Choli or any such special dress, lack of sleep is going to take a major toll on your appearance. So, beware, and plan ahead!
4. COMFORT MATTERS…
Ever wondered, why you are unable to sleep well at a friend’s or relative place? Maybe, you are not comfortable enough in an alien setting! Most of us are unable to sleep (well or at all), when traveling, owing to the same reason.
Comfort and ease — physical, mental and emotional — are integrally linked with good sleep. Thus, it is important that you enhance your comfort level — to whatever lengths your means allow — to get better and beneficial sleep.
- Bed — Most important aspect here is your bed. Ensure your mattress is comfortable. Posture and back health concerns aside, the mattress firmness is usually a personal preference. Ideally, though, decently firm, flat surfaces with optimum cushioning are the best. Avoid sleeping in overly soft and cushy mattresses.
- Bed Linen — Keep changing your pillow cases and bed linen on a regular basis. 3–4 days is a good interval, if you live in warm weather and at a place that has a lot of dust. Decrease or increase (only a bit), basis these factors. Pure cotton and soothing materials are best as bed linen. Anything that’s too synthetic or scratchy won’t let you sleep well.
- Temperature — Your room’s temperature should be optimum to ensure good sleep. Anything that’s too cool or too warm will hamper your sleep. If you do not sleep in an air conditioned room — ensure the room is well ventilated. In cold months, take extreme care to keep yourself warm.
- Sleep Clothes — Even when it’s pretty cold, avoid sleeping in heavy, synthetic clothing. You may layer yourself up with a few cotton t-shirts, camisoles etc., which can be removed, if you feel hot in the night. Overall, invest in great quality, 100% cotton night wear that is neither too loose nor too tight.
- Lighting — Although, it’s best to sleep in dark, lighting may be largely a personal choice. However, do avoid harsh, strong lighting, as this will not allow you to relax. If you need some light, while sleeping, ensure the light source doesn’t directly reflect on your eyes. And, invest in good quality, soothing, gentle night lighting.
*Sweaty nights can be a big nightmare, so in harsh summers, find novel ways to keep your room cool (in case, you don’t have access to air conditioning). Some people in developing nations and rural areas swear by sleeping on their terraces — in open. Well, that’s a personal choice, but take care of your well-being. And, avoid sleeping outside in overly polluted environs.
5. DIET MATTERS
What goes inside your system — in every way — matters a lot, in deciding how well you relax and sleep. So, whatever you feed yourself — your stomach, your mind and your eyes — it will have a vast impact on the quality and quantity of your sleep.
Eat at least 1.5 hours before bed-time. This is a known fact, but it is worth repeating.
Also, eat light and fulfilling meals at night. Insomnia gets aggravated by hunger as much as it does by overeating. So, eat — don’t go hungry, but find balance. Eat happy foods — ones that do not burn your stomach, ones that do not give you rashes and ones that agree with your constitution. Ones that give you a guilt trip too won’t let you sleep!
Protein — specifically warm milk and warming dairy substitutes — are great for inducing calmness and sleep. And, as much as it may have been repeated in umpteen articles and literature, it is worth mentioning here — tea, coffee, alcohol and stimulants will kill your sleep!! So, steer clear.
Feed good stuff to your mind, heart and eyes too. Read a good book (not on an electronic device, though) — crime thrillers not included. Pray, chant or simply breathe. Think well of others. Avoid arguments and verbal battles. Have happy sex, if you can. Use a cooling eye drop (after consulting your doctor), and think positive stuff.
Vital Tips
- Ladies, don’t be scared to go bra-less for nights. If you really can’t manage to do that, invest in a good sleep bras. They are available everywhere.
Whatever, you do, do not forget to remove your make-up before sleeping.
If you have time, you can also dip your feet in warm water, mixed with bath salts and aromatic oils — on the nights of extra-tiring days. - Plan for morning meals and other morning chores, along-side your dinner preparations. This will save you from last minute running around, just around your sleep time.
- Do not leave any office or paper work for nights, as this will continue to play upon your mind, when you get to the bed.
- At times (and when you can), plan your sack nookie time, so that it doesn’t hamper much of your sleep routine.
- Dirty pillow cases can also lead to hair fall. So, keep changing your pillow cases, every now and then.
- Keep a clean and light bed sheet handy (even during summer months), as our blood pressure registers a dip, as we sleep. This is the reason, many of us start feeling a little cold in our sleep.
