7 Tips For Good Sleep
Dealing with a foggy and crabby day or a sleepless night?
Sleep is a naturally recurring state, characterized by altered consciousness level. Unlike a coma, It is a reversible state that can be reversed by any external or internal stimuli.
We need sleep. We need it badly! But the truth is, scientist still don’t know why we need it. Without an adequate amount of sleep, the day becomes worn out. Dizziness persists all day long. Therefore, we need to study how to get the best sleep possible. If you feel that you need better sleep, then the tips below were written for you. These tips will help you get started on your journey to better sleep.
1. Choose a strict sleep schedule:
It is getting late, but you really want to watch that movie everyone is talking about…but wait! You look at the clock and it is 1 am. You have a decision to stay up a little later than normal or go to bed. Your choice will determine not only how much sleep you get, but how good your sleep is. Following a strict schedule and sticking to the same time each night to sleep is the best way to establish consistency in your sleep schedule. You also need to wake up at the same time each morning. Your body has a biological clock or circadian rhythm of our body which is mediated by neurons and hormones. (http://www.webmd.com/sleep-disorders/tc/sleep-and-your-body-clock-topic-overview ) After few days of practice, establishing a good sleep schedule will adjust your body. After going to bed avoid any kind of work such as browsing news by your mobile or using phone for unnecessary conversations. Just switch the light off and prepare to sleep. You should also monitor the time you go to sleep and wake up and try different schedules. Some people need more sleep than others and you want to wake up during the right part of your personal sleep cycle. If you wake up the middle of deep sleep, you won’t feel rested.
2. Don’t look at the clock:
If you’re lying in bed and cannot sleep then don’t look at the clock. It will irritate you more. When alarm will ring in the morning don’t let it snooze. Just get up from bed. Try to think that you have had a good sleep. Continue this for few days even if you are not getting good sleep and your biological sleep cycle will start to be established. After a few days you will probably be able to sleep right when you lay down and wake up right before your alarm goes off.
3. Develop good eating habits:
Don’t eat before right before bed. You should consume your dinner at least two hours before your bed time. And don’t eat fatty and spicy food as an evening snack. You will feel discomfort and possibly deal with heartburn.
Try to be strict on your diet. Over eating may cause abdominal fullness and discomfort and eating too little may cause hunger pains to wake you up at night. Eating the right amount of the right type of food before sleep is crucial.
4. Watch your liquid consumption before bed:
Like tea or coffee?
Drinks with caffeine should be consumed at least a 5 hours before sleep because drinking right before bed will keep you up. Avoid alcohol close to bedtime. Although many people think, it is a sedative; it actually can disrupt your sleep. Don’t use nicotine as a cigarette or other tobacco products. It is also a central nervous system stimulant. It will keep you awake.
5. Create a proper sleeping environment:
Get relaxed before sleeping. Taking a shower before sleeping can be helpful, but can also keep you from sleeping. It all depends on what you prefer as a ritual to relax. Sleep on a comfortable mattress and pillows. But be careful about allergens. Try to clean your sheets and blankets regularly. Any odd odor or color which can make you irritated and anxious should be avoided.
You should make sure your bedroom is dark quiet and interruption free. Air conditioning and suitable temperature should be maintained. It is better for the room to be a little cool. Your body will naturally drop in temperature a little when you sleep.
6. Don’t work in your bedroom:
Do not use your bed room as your work place. It may irritate you. Anxiety may impair your sleep. Don’t keep your laptop or I-phone beside you. Tech toys are always brain stimulant and after few minutes of using them, it will be hard to sleep.
7. Set mood before going to bed:
Take regular exercise. It can be light as yoga or moderate as cardiac friendly as walking and jogging or heavy for body building. Morning is the preferable time. Exercise and a bath at morning will make you fresh and prevent dizziness. Take light meditation or yoga practice before bed time for few minutes. It relaxes and relieves stress. An anxiety free relaxing mood is necessary for a good sleep. You can do your favorite activities like watching TV shows or reading books for half an hour. But never try it after switching off your light and trying to sleep.
Try to follow these at least for fifteen days.
Still suffering from insomnia or sleep disturbance?
It may be good to take a natural sleep aid, switch your diet, and visit your local doctor. Short acting mild sedatives, or the appropriate vitamins and nutrients may help you relax and sleep better.