Here's how you can sleep better during vacation and off days
Vacations and off days are meant for relaxation and rejuvenation, but sometimes, our sleep can still feel off-kilter. Whether you're on a getaway or enjoying a day off at home, here are some practical tips to help you sleep better and wake up feeling refreshed.
1) Soak Up Some Sunshine
One of the perks of vacation or a day off is the opportunity to spend more time outdoors. Aim for at least 17 minutes of sunlight exposure daily. Research shows that getting a total of 120 minutes immersed in nature each week can significantly lower cortisol levels. This not only helps reduce stress but also resets your internal body clock, promoting better sleep aligned with the natural light-dark cycle.
2) Limit Screen Time
It's tempting to binge-watch shows or scroll through social media, especially when you have extra time on your hands. However, the blue light emitted by screens can interfere with your body's production of melatonin, the hormone that regulates sleep. Try to limit screen time at least an hour before bed to signal to your brain that it's time to wind down.
Read More:?Light sleeper? These 5 ways will help you enjoy a good night's sleep
3) Read Before Bed
Instead of scrolling through your phone, opt for a good book. Reading for just 30 minutes before bed has been shown to reduce stress levels significantly. It's a calming activity that helps shift your focus away from the day's stresses, preparing your mind for a restful night's sleep.
4) Spend Quality Time with Your Pet
If you have a furry friend, take advantage of your time off to bond. Engaging in a short 10-minute play session or simply petting your dog or cat can lower cortisol levels rapidly. This interaction with pets has been scientifically proven to reduce stress, making it easier to unwind and fall asleep peacefully.
5) Clear the Bedroom
Create a sleep-friendly environment by decluttering your bedroom. A tidy space promotes relaxation and reduces distractions that can interfere with sleep. Keep your bedroom cool, dark, and quiet to enhance your sleep quality.
Read More:?Here's how to sleep on your side without getting a sore neck or back
6) Drink Mindfully
Be mindful of what you consume, especially in the hours leading up to bedtime. Avoid caffeine and heavy meals close to bedtime, as they can disrupt sleep. Instead, opt for calming herbal teas like chamomile or warm milk, which contain natural compounds that promote relaxation.
7) Try Acupressure for Stress Relief
During moments of nighttime stress, try acupressure as a soothing technique. Gently rub the inner part of your wrist for two to three minutes, targeting acupressure points (Heart 4, 5, 6, and 7). These points are known to alleviate stress and create a more tranquil sleep environment, helping you relax and drift off peacefully.?
Vacations and off days are perfect opportunities to prioritise your sleep and establish healthy bedtime routines. Whether you're lounging at home or exploring new destinations, better sleep ensures you wake up feeling refreshed and ready to enjoy your time off to the fullest. Rest well and enjoy your well-deserved break!
For more on lifestyle, astrology and health from around the world please visit?Indiatimes Lifestyle.
