Introduction of sleep well
Sleep well is the period where the body rejuvenates and restores the body for daily activities. It is a complex biological process that is still a mystery to humans. Sleep affects every single part in the body starting from 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 in the quality of life. Of the most commonly reported health-related problems insomnia is rated as 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 sleep.
Here are 11 easy tips to sleep well
Stick to a sleep schedule
Go to bed and wake up in the same time everyday. Make it a daily habit to go to bed at the same time. As creatures of habit humans have a hard time to adjust to changes in bed time patterns. When there is deflection in this habit pattern takes place it affects the body to huge extent.Set alarm for bed time instead of wake up time and try follow it regularly. Sleeping later on weekends often causes lack of sleep which won’t fully make up in the entire week. And will effect the energy and concentration level the entire week. It will make waking up early on Monday morning harder. So doesn’t matters its 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 it. 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 atleast 2-3 hours before going to Sleep. Remember not to exercise before going to bed because it can effect the brain to cause lack of sleep.
It is understandable that work stress demands caffeine but not after sunset. If you a want a peaceful full night sleep that not taking caffeine can be proved to be really beneficial. Often coffee colas, certain teas, and chocolate contains 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 which effects the 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 of 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 the sleep due to indigestion . And also drinking excess amount of water or fluids may cause frequently awakenings to urinate.
If possible avoid medicines that delay or disrupt your bed time. 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 bed time patterns. If you are having trouble in 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.
To know more about what is sleep , sleep disorders check here
Relax before bed
Do not over-schedule your work or keep pending till late night .leave some time for unwinding. Relaxing activities such as reading or listening music may help in sleeping well. Relaxing activities should be a part of bed time.
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 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 important factor when it comes to sleep well. 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 bed, warm temperature etc. TV, Cell phones, or computer in the bedroom can be a distraction and deprive you of need of sleep well. Having a comfortable mattress and pillow can promote good night bed time. And one of the most important thing is keep the clock out of sight so that you do not worry about time while sleeping.
These are some of the must-do thing that has 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.
To know about insomnia types of insomnia and treatment
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 bed time. Heavy alcohol ingestion may also contribute to impairment n breathing at night. You tend to wake up in the middle of night when the effects of alcohol have worn off.