No More Binge-Watching
People are usually on time to get their daily shut-eye when the clock strikes a certain time. However, staying at home is making it harder for us to stick to a particular sleep schedule. Somehow we are more prone to sleep procrastination, as a study from Utrecht University substantiates.
The study shows that sleep procrastination is negatively linked to self-regulation. It does not happen just like that you have changed your behavior towards sleep and self-regulation. However difficult it may seem to you, stay firm about keeping a fixed bedtime. You must also self-regulate the amount of TV or content you watch on your gadget in a day. Binge-watching is still a strict no-no. Limit it to the weekends.
Office Work in One Room, Sleep in Another
Bed, laptop and you do not make for a great combination. It impacts your sleep in more ways than one. The harsh blue light from the laptops and phones can disrupt melatonin production (sleep hormone) and makes you think you are not quite ready for sleep.
Ensure that the bed is reserved for sleeping only. Keep away from your devices and if you are worried about work and all for the next day, try journaling. Yes, write down your problems to get more clarity about the situation. Once you write it down, you’ll be able to deal with it better. Also, try and get to bed earlier than you can, this will help you wind down and get ready for sleep easily. Adequate sleep helps you bring down your anxiety and stress levels.
Stop Scrolling, Period!
Again the temptation hits you as soon as you reach your bed, let’s find out what someone has posted. Or let’s watch one more episode of your favorite show and then go to sleep and one thing leads to another and then it robs away your sleep completely.
Also, just before you fall asleep you may read something on social media which makes you hit the anxiety button. A case of too much information which crams your brain with all this and more and your brain becomes more agog than ever; making it a tough task to wind down and relax. Stop scrolling at least 30 minutes before you try to sleep. Instead read a book, old fashioned way of putting you to sleep but always works.
When Yoga is Your Best Sleep Buddy
Once you ditch your gadgets dim the lights and move into a Child’s Pose. Sit on your haunches, lift both your arms up and stretch them right before you, till your head and hands reach the mat or bed, wherever you are doing the pose. It’s an extremely calming pose and helps you wind down and also impacts your nervous system. There are scores of other yoga poses and breathing practices that work wonders for your wired yet tired brain.
Ensure you try a couple of pranayama practices such as Bhramari and Sheetali Pranayama. Sheetali Pranayama does not only calms you but also helps you feel cool from inside. Same with Bhramari, it is a great practice to shut the noise in the head and bring down the blanket of calmness.
Well, these are a couple of things you can work upon to beat revenge bed procrastination. Give it a try and let us know whether these worked for you.