How to sleep better?
In the matters of sleep, quantity is as much important as quality. Most people don’t understand this but your daily routine, lifestyle, diet plan, sleeping/waking schedule have a great influence on your sleep.
Following are some very important tips to get a good night’s sleep daily.
1. Try to make a proper sleep/wake routine.
This is very important to get a good night’s sleep. Set a bedtime that doesn’t affect your daily routine. Select a time when you feel tired. You should wake up without an alarm. If you need an alarm to wake up, then go to sleep earlier than the time you’ve decided.
2. Try not to stay awake late on weekends.
It’s very important that you don’t mess with your proper sleep-wake routine. Staying awake longer than your routine can result in jet lag like signs. If you want to stay awake late on weekends, take a nap in the noon sometime to balance the total number of hours of sleep you get.
3. Don’t sleep after dinner.
It often happens that you feel drowsy after you eat your dinner. Engage in some activity to get your mind off the idea of going to sleep. Call a friend, do some chores to keep yourself awake and sleep when it is your bedtime.
4. No bright screens before going to bed.
Avoid exposure to mobile phone or laptop screens within 2 hours of your sleeping time. Turn the brightness down or use a software that alters the brightness of light on your screen.
5. Avoid watching television before sleep.
Some people watch television to sleep. This is not a healthy habit. Because the light suppresses melatonin plus it can be that the program that you’re watching is stimulating. Listen to soft music to sleep.read more tips here!
6. Keep it dark.
Before you go to sleep, make sure the room is dark enough. Sleep masks are the best sleep aid to get the proper darkness needed for better sleep.
7. Less caffeine.
You’d be surprised to know that caffeine has an ability to disrupt sleep even 10-12 hours after you took it. Don’t use caffeine after lunch or cut down your caffeine intake.
8. No big meals at night.
As mentioned in the beginning, a proper diet plan is very important for a good night’s sleep. Try not to eat too much at night. Heavy fatty food takes a lot of time to digest and this might keep you awake. Plus acidic and spicy food can cause heartburn or stomach problems at night.continue reading this http://www.wikihow.com/Establish-a-Diet-Plan
9. Nighttime snacks can help you sleep.
For some people a little snack before going to bed helps them to sleep better. For some people, it can cause indigestion which could make sleeping more difficult. You can experiment with light food stuff to check what suits you best before sleep. A banana, a turkey sandwich can serve as bedtime snacks.
10. Free your mind of all worries and stress.
Sleeping becomes difficult when you have lots of thoughts moving in your head. Clear out all the stress before you go to sleep. Take deep and long breadths to clear your mind. Tighten all the muscles in your body and then release them. Stretch your toes and fingers then relax them. Imagine a peaceful place in your mind. Close your eyes and visualize a peaceful place in your mind and think about it until you mind is clear of all disturbing thoughts.
Following all these tips is how you’d be able to better sleep. And a good night’s sleep is the key to a good day’s activities.