A Good Night’s Sleep

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Do you keep twisting and turning in bed at night? Can’t fall asleep right away? Do you feel all cranky when you wake up in the morning? Can’t concentrate on your work or keep yourself from dozing off? Well, that means only one thing. You have problems while sleeping. You don’t get a proper night’s rest. Getting a full night’s rest is very important in order for your body to function properly the next day. If you’re not able to sleep properly at night, then your body becomes lethargic and you become mentally and emotionally tired as well. One needs to ensure they get the required sleep so that they stay active and productive the whole day. The following few tips should help you optimize your sleep.

sleep tips

1. A Regular Sleep Schedule

Maintaining a regular sleep schedule, going to bed and waking up at the same time each day, will keep you energized and rejuvenated the whole day! It is necessary to retain a consistent time.

  • Set a regular bedtime and try to stick to it. If you want to change your bedtime, then try to do so by altering the time by a few minutes and not a long stretch at once.
  • Wake up at the same time every day. When you can wake up without using an alarm clock, it means you have gotten enough sleep. You should try to maintain this time even on weekends and resist the urge to sleep in late.
  • If you have lost a few hours of your sleep, then make it up by taking short naps during the day rather than disturbing your sleep schedule.
  • It is common for people to feel drowsy after dinner. But you must make sure you don’t fall asleep before your set bedtime. Instead, try doing something that will chase away your sleep for a while. You can wash the dishes or get things ready for the next day till your bedtime.

sleep

  1. Regulate your Sleep-Wake Cycle Naturally

Melatonin, a naturally occurring hormone controlled by light exposure, helps to regulate the sleep-wake cycle. During the day, it should secrete less, to stay alert and active. While, in the evening or night, it should secrete more, to make you sleepy. The following are some natural ways to regulate the light exposure.

  • Increasing light exposure during the day

o   Let light onto your face by removing your sunglasses.

o   Try spending time outside in daylight by taking work breaks outside.

o   Keep windows, curtains and blinds open during the day.

  • Boosting melatonin production at night

o   Avoid watching television or using the computer at night. Instead, opt for the radio or other audio aids.

o   Don’t read from a backlit device. Use something which isn’t backlit and requires an additional source of                              light.

o   Avoid using bright light bulbs. Use low-wattage bulbs instead.

o   Ensure the room is dark at bed

sleep

  1. Create a Relaxing Bedtime Routine

Before going to bed, follow a peaceful bedtime routine to relax and unwind and to let go of the day’s stresses.

  • Make your bedroom sleep friendly

o   Try to keep the noise levels down. If you can’t control some of the noises then try to cover it up by maybe                         some soothing music or other pleasant and calm sounds.

o   Keep your room well ventilated and make sure the correct temperature is maintained. The room                                           shouldn’t be too hot or too cold. A proper temperature would be around 65°F or 18°C.

o   Make sure your bed is comfortable and that you don’t wake up with a back ache. You should have enough                        space to twist and turn.

  1. Eat the Right Food and Exercise Regularly

The food you eat and the exercises you do play a vital role in determining how well you sleep.

  • It is better to stay away from heavy meals at night. Fatty and spicy or acidic food should be avoided in the evening as they can cause trouble during the night.
  • Stay away from alcohol before going to bed. Some people believe it helps them fall asleep, but it only helps in falling asleep faster and waking up in the middle of the night.
  • One should avoid the excess intake of liquids in the evening as it would increase the number of trips to the bathroom in the night.
  • Caffeine and caffeinated drinks should also be avoided as they can disturb your sleep for up to 10-12 hours. It also acts a diuretic.
  • Nicotine, a constituent of cigarettes, disturbs sleep and makes it harder to sleep. Hence, smoking should also be avoided. In fact, one should quit smoking as it isn’t good.

healthy food

  1. Get Anxiety and Stress in Check

One reason for sleepless nights would be stress. People face a lot of stress nowadays. Stress from work, family, school, college, etc always keeps you worrying and tensed. But it is necessary to control this stress.

  • Relaxation techniques for better sleep

o   Practice deep breathing by closing your eyes and taking deep, slow breaths.

o   Relax your muscles. Tense all the muscles from head to toe as tightly as possible and then relax.

o   Imagine yourself in a quiet and peaceful place. A place that calms you. Concentrate on the relaxed feeling you obtain from that place.

sleep stress