Sleep is a unique process of providing our body ease and relaxation. Even after endless researches, no scientists can claim the reason why living things sleep or what induces sleep. Sleep is very important for us and it provides us energy, freshness and vigor to perform our daily tasks.
Let’s have a look how we can get a good sleep every night to rejuvenate ourselves for the day long tasks!
Like eating healthy and being physically active, getting a good night’s sleep is imperative to your well-being. Here are 13 tips that will guide you to get a sound sleep:
Follow a Sleep Schedule. Go to bed and leave bed at the same time every day including weekends.
Exercise is great but not at night before sleeping: Avoid exercising 5-6 hours before bedtime.
Avoid Caffeine and Nicotine: The stimulating components of caffeine in coffee, teas, colas and chocolate can take almost 8 hours to wear off completely.
Nicotine is also termed as stimulant.
Avoid Medicines That Disrupt Your Sleep: Some generally recommended heart, blood pressure, or asthma medications, as well as some herbal remedies for cold, coughs, or allergies, can disrupt sleeping patterns.
Relax Before Bed. Spare time to unwind. A recreational activity i.e. reading or listening music should be part of your bedtime schedule.
Avoid Heavy Meals and Beverages Late at Night: A large meal can cause indigestion that can result in sleeplessness. Drinking too much liquid at night can cause you to awaken very often to urinate.
Don’t Take Naps After 3 p.m. Naps can boost your brain functioning, but late afternoon naps can make it difficult to fall asleep at night. Also keep naps to under an hour.
Take a Mild Bath Before Sleeping: Decrease in body temperature after the bath may enable you to sleep.
Have a Good Sleeping Ambience: Avoid everything engaging that might distract you from sleep i.e., noises, bright lights, an uncomfortable bed, or a computer or TV in the bedroom.
Don’t Lie in Bed Awake. If you don’t sleep within 20 minutes, get up and do some relaxing activity until you feel sleepy. The anxiety of not being able to sleep can make it yet tougher to fall asleep.
Avoid Alcoholic Drinks Before Sleeping. Intake of alcohol will keep you awake. It will tend to wake you up in the mid of the night when the sedating components have worn off.
See a Doctor in Case of Persistent Inability to Sleep: If your inability to sleep persists for a longer time despite spending enough time in bed at night, you may be suffering from a sleeping disorder. Your family doctor or a sleep specialist can help you.