LIFESTYLE: 30 minutes before sleep
Model: Zinat Rahat, Photo: Sajjad Hossain.
After a busy day, the half-hour before sleep offers a small respite for the body and mind. Nahid Islam shares ways to make the most of this time.
Night-time sleep removes all the fatigue of the day and also plays a role in preparing the body and mind for the next day. That is why the time just before getting into bed is particularly important. Nusrat Sharmin, Assistant Professor of the Psychology Department at Gopalganj Science and Technology University, says that practicing a few simple habits during this half-hour can help gradually shift the mind away from the day's busyness and prepare it for sleep.
Dim the lights: A little while before sleeping, soften the lighting in your room. Bright light signals the body to stay awake. Gentle light, on the other hand, helps create a calm environment for sleep. If possible, keep the room quiet and comfortable as well.
Stay away from your phone: During this half-hour, avoid scrolling through social media or checking emails. Also give up the habit of watching exciting videos or news. The light from the phone screen and the constant stream of information keep the brain active. So, place your phone a little away from the bed before sleeping.
Read a book: You can read a few pages of a book before sleep. However, it is better to choose calm, soothing writing rather than something overly exciting. This way, you gradually let go of the day's various thoughts and keep your mind cheerful.
Prepare your body physically: It is natural for the body to feel sluggish after a full day of work. You can do a few minutes of light stretching before bed. Gently stretching the neck, shoulders, and leg muscles will make your body feel lighter. However, it is best to avoid heavy exercise at this time. If you have time, you can take a lukewarm shower; this will relax both body and mind. If you don't have time for a full bath, just washing your face, hands, and feet can refresh you. Then put on clean, loose, and comfortable clothing.
Think of something positive: Instead of dwelling on the day's mistakes, failures, or unpleasant events before sleep, try to recall a moment that made you happy. It could be something very ordinary—like talking to a loved one, eating a favourite food, or seeing a beautiful scene. One positive moment from the day will calm your mind.
Get mentally prepared: Worrying about the next day's to-do list can disrupt sleep. That is why Dr. Raisul Islam Parag, a psychiatrist at Dhaka Medical College, recommends writing down important tasks on paper before going to bed. According to him, this reduces the anxiety of forgetting something, and you can also easily decide which task to tackle first the next day.
Breathe slowly for a few minutes: If you keep thinking about a troubling incident from the day or the next day's work, your mind won't calm down easily. In that case, take a few minutes to breathe slowly. Focusing on each inhalation and exhalation will help divert your mind from worries.
Don't keep glancing at the clock: Constantly checking the time—wondering whether you are falling asleep, how long it has been, or how many hours are left—can actually increase anxiety. So after getting into bed, avoid looking at the clock repeatedly. Instead of pressuring yourself to fall asleep, give your body the chance to rest naturally. Try to go to bed at the same time every day. Also build habits like cutting down on tea and coffee after evening and keeping your sleeping environment comfortable.
