Good sleep strategies are essential to profound, curative sleep you can count on, night after night. By learning to avoid familiar enemies of sleep and trying out some healthy sleep-promoting techniques, you can find out your personal prescription to a good night’s rest. As sleep requirements slightly vary from person to person, most healthy adults need at least 8 hours of sleep each night to function at their best. The following 8 tips can help you achieve sleep and the benefits it provides. The key is to experiment. What works for some and might not work as well for others. It’s important to find the sleep strategies that suit best for you. Start with these simple sleep tips:
No. 1: Maintain a sleep scheduleGo to bed and get up at the same time every day, even on weekends and holidays. Consistency reinforces your body's sleep-wake cycle and helps support better sleep at night. There's a caution, though. If you can’t fall asleep within about 15 minutes, get up and do something relaxing and go back to bed when you're tired. If you agonize over falling asleep, you might find it even tougher to fall asleep.
No. 2: Pay attention to your dietAvoid going to bed either hungry or stuffed. Your uneasiness might keep you up. Also limit how much take liquid before bed. It is due to prevent disruptive middle-of-the-night trips to the toilet.
Nicotine, caffeine and alcohol can interfere with sleep, too. The stimulating effects of nicotine which take hours to wear off — can wreak havoc with quality sleep. Though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.
No. 3: Create a bedtime ritualDo the similar things each night to tell your body “it's time to relax”. This might include taking a warm/cold(what you prefer) bath or shower, reading a book, watching old movies(not for all the times) or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the conversion between wakefulness and drowsiness.
Be cautious of using the TV or other electronic devices as part of your bedtime relaxation. Few researches suggest that watching TV or using other media before bedtime interfere with proper sleep.
No. 4: Get comfortableMake a setup that is ideal for sleeping. Commonly, this means cool, dark and calm. Actually a comfortable sleeping environment may vary person to person. So make an environment which suits you.
Your mattress and pillow can make a payment to better sleep, too. Since the features of good bedding are important subject, choose what feels most comfortable to you. If you share your bed, make sure there's enough space for two. If you have child or pet,make sure they are not disturbing you or set limits on how often they sleep with you — or persist on separate sleeping quarters.
No. 5: Limit daytime sleeps
Long daytime naps can interfere with nighttime sleep. It can be worse especially if you're struggling with insomnia or poor sleep quality at night. If you can not quit sleeping during the day, limit yourself to about 20/ 30 minutes and make it during the midafternoon.
If you are to work nights, you need to make an exception to the rules about daytime sleeping. In this case, keep your window coverings closed so that sunlight — which adjusts your internal clock — doesn't disrupt your daytime sleep.
No. 6: Include physical activity in your daily routineRegular physical activity (movement) can promote better sleep.It helps you to fall asleep faster and to enjoy deeper sleep. Timing is important too. You might be too energized to fall asleep if you exercise too close to bedtime. If this seems to be an issue for you, you should exercise earlier in the day.
No. 7: Manage stressWhen you have too much stress and tension— your sleep is likely to suffer. To help bring back peace to your life, think about healthy ways to manage stress. Start with the basics, such as getting organized, setting main concerns and passing on tasks. Give yourself authorization to take a break when you need one. Share a good laugh with friends. Before going bed, put down what's on your mind and then set it aside for tomorrow.
No.8: Avoid CaffeineAvoid caffeine like coffee, tea, soft drinks, chocolate etc close to bedtime. It can keep you awake. Caffeine is a stimulant, that means it can produce an alerting effect. Caffeine products, such as coffee, tea etc remain in the body on average from 3 to 6 hours, but they can affect some people up to 12 hours later. Avoiding caffeine within 4-6 hours of going to bed can help improve sleep quality. Some people also say that coffee before going to bed improves their sleep quality. I think it is not more than a habit.
Know when to contact your doctorNearly everyone has an occasional sleeping disorder — but if you often face trouble sleeping, contact your doctor. Identifying and treating any basic causes can help you get the better sleep you deserve.
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