How to Get Good Sleep

How to Get Good Sleep


“Sleep is the best Meditation”.

“A Good Laugh and a Long Sleep are the two best cures for everything”.

“Wash your face and wash your feet! It’s time to take a good night sleep”.

Sleep is a biological need. Sleep is just as important as healthy diet. Poor sleep has immediate negative effects on performance and moods. Poor sleep reduces your social and family life. We quickly adjust to being sleep-deprived, and don’t notice that we aren’t functioning at a normal level, but lack of sleep really affects us, it takes a heavy toll.  

Healthy sleep habits can make a big difference in your quality of life. Good sleep improves concentration power, productivity and improves your immunity.

Here are some Good Habits for Good Sleep

1. Do Exercise daily, even if it is just to take a walk. Vigorous exercise is best, but even light exercise is better than no activity.

2. No caffeine after 7.00 p.m.

3. Don’t drink alcohol at night. Alcohol is known to cause sleep apnea, snoring and disrupted sleep patterns. It reduces nighttime melatonin production.

4. Follow same Sleep Schedule of the bedtime and wake up time, even on the weekends and on holidays. This helps you to regulate your body’s biological clock.

5. Practice a Relaxing bedtime ritual. An hour before bedtime, avoid doing any kind of work that takes alert thinking, stress, anxiety or any kind of excitement. Addressing envelopes is okay, but analyzing an article-nope.

6. Adjust your bedroom temperature to be slightly chilly.

7. Keep your bedroom dark. Studies show that even the tiny light from a digital alarm clock can disrupt a sleep cycle. We have about six devices in our room that glow bright green; it is like sleeping in a mad scientist’s lab.

8. Keep the bedroom as tidy as possible.

9. Your bedroom should be free from noise.

10.   If you are feeling blue or listless, try going to sleep 30 minutes earlier for a week. It can really help.

11.    If you have trouble sleeping, avoid daytime sleep.

12.   Sleep on comfortable mattress and pillows.

13.   Avoid heavy meals in the evening. Eating large and spicy dinner can cause discomfort and indigestion that can make it hard to fall sleep easily.

14.   Don’t drink large amount of liquids in the night. Reduce liquid intake and try to use the bathroom right before sleep time.

15.   Avoid electronic screen just before bedtime.

16.   Use your bed only for sleep. It would establish a good association between bed and sleep. Many people do so many activities in their bedroom just before their bedtime, like they watch TV, pending office work, checking mails and even few people eat snacks on their bed. This is distracting them to make an association between bed and sleep.

17.   Take hot bath or shower before sleep. Even only foot bath would help improve your sleep quality.

 

If Sleep won’t come



18.  Breathe deeply and slowly until you can’t stand it anymore.

19.   If your mind is racing (you are planning a trip, a move; you are worried about a medical diagnosis), write down what’s in your mind. This technique really works.

20.   Slather yourself with body lotion. This feels good and also, if you are having trouble sleeping because you are hot, it cools you down.

21.   If your feet cold, put on socks.

22.   Stretch your whole body.

23. Have a warm drink. Supposedly warm milk contains melatonin and trytophan and so helps induce sleep, but in fact, a glass of milk does not contain enough to have any effect.

24.   Yawn.

25.   Stretch your toes up and down several times.

26. If you still can’t sleep, reframe: Re-frame your sleeplessness as a welcome opportunity to snatch some extra time out of your day. 

  Get up and tackle chores (everyday jobs/routine activities), like paying bills, organizing books or tidying up kitchen, chopping vegetables etc. 


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