11 easy tips to sleep well
Introduction of sleep well
Sleep well is the period where the body rejuvenates and restores body for daily activities. It is a complex biological process that is still a mystery to humans. Sleep affects every single part of the body starting from the brain, heart, metabolism, obesity, blood sugar level, and many more. Without sleep, our brain cannot perform its functions, or even sometimes the neurons fail to communicate with each other. This is called insomnia. Insomnia is the sustained impairment in the ability to initiate or maintain bedtime. Its condition of sleeplessness can generate considerable anxiety and interfere with the quality of life. Of the most commonly reported health-related problems insomnia is rated as the most frequently reported complaint. insomnia is diagnosed across all age groups but is usually common among middle-aged group people. So here are some of the easy ways to get a good night’s sleep.
Here are 11 easy tips to sleep well
Stick to a sleep schedule
Go to bed and wake up at the same time every day. Make it a daily habit to go to bed at the same time. As creatures of habit humans have a hard time adjusting to changes in bedtime patterns. When there is deflection in this habit pattern takes place it affects the body to a huge extent. Set an alarm for bedtime instead of wake-up time and try to follow it regularly. Sleeping later on weekends often causes a lack of sleep which won’t fully make up in the entire week. And will affect the energy and concentration level the entire week. It will make waking up early on Monday morning harder. So doesn’t matter it’s Sunday or Monday the bedtime and wake-up time should be fixed.
Regular exercise is beneficial for every function of the body and sleep is one of them. Exercise is great but not too late in the day. it would be great if we can exercise for 30 mins daily but not later at least 2-3 hours before going to sleep. Remember not to exercise before going to bed because it can affect the brain to cause a lack of sleep.
It is understandable that work stress demands caffeine but not after sunset. If you want a peaceful full night sleep that not taking caffeine can be proved to be really beneficial. Often coffee colas, certain teas, and chocolate contain caffeine which takes approximately 8 hours to wear off fully. So it is recommended to not take late in the afternoon or at least after sunset.
Nicotine is a stimulant that affects sleep and often causes smokers to sleep very lightly. In addition to this nicotine users often wake up early in the morning because of nicotine withdrawal.
Don’t lie in bed awake
If you find yourself lying in bed awake after twenty minutes of getting in bed or if you are starting to feel anxious and worried about something get up from bed and do relaxing activities until feel sleepy.
Avoid large meals and excess water
Avoid large meals and beverages late in the night. A light snack is ok, but a large meal can cause indigestion, which may interrupt sleep due to indigestion. And also drinking an excessive amount of water or fluids may cause frequent awakenings to urinate.
If possible avoid medicines that delay or disrupt your bedtime. Some commonly prescribed heart, blood pressure, or asthma medications as well as some over-the-counter and herbal remedies for coughs, colds, allergies, etc. can disrupt bedtime patterns. If you are having trouble sleeping, talk to your health care provider or pharmacist to see whether any drugs you’re taking might be contributing to insomnia and ask whether they can be taken at other times during the day or early in the evening.
No naps after 3 p.m
Nap are good as they can help make up for lost sleep but untimely naps can make it harder to fall asleep at night.
Relax before bed
Do not over-schedule your work or keep pending till late at night .leave some time for unwinding. Relaxing activities such as reading or listening to music may help in sleeping well. Relaxing activities should be a part of bedtime.
Taking hot baths before sleeping can make your mind calm and help in relaxing. It is especially, the drop of temperature after getting out of the bath that can make you feel sleepy and slow you down so that you are more ready to sleep.
How do you keep your bedroom is also an important factor when it comes to sleep well. A dark, cool, and gadget-free bedroom can really help your sleep. Get rid of anything that might distract you from sleep, such as noises, bright lights, uncomfortable beds, warm temperatures, etc. TV, Cell phones, or computer in the bedroom can be a distraction and deprive you of the need to sleep well. Having a comfortable mattress and pillow can promote a good night’s bedtime. And one of the most important things is to keep the clock out of sight so that you do not worry about time while sleeping.
- These are some of the must-do things that have to be done when you need to sleep well. These 11 easy tips to sleep well can help a lot.
- Here are also some of the important secondary things which are not absolutely necessary but if done can help to sleep well.
Proper light exposure
Daylight is considered as the key to regulating daily bed time patterns try to get outside in natural light for at least thirty minutes a day or have your bedroom designed in such a way that you can wake up with beautiful morning sun rays. Many sleep experts recommend that if you have problems in sleeping then you should get an hour exposure to morning sunlight and turn down the lights before bedtime.
Avoid alcoholic drinks before bed
Of course some of us may think alcohol intake may induce sleep and help you relax. But that is not the entire case, alcohol intake robs our REM sleep extremely, keeping us in the lighter stages of bedtime. Heavy alcohol ingestion may also contribute to impairment n breathing at night. You tend to wake up in the middle of the night when the effects of alcohol have worn off.