Let’s face it, occasionally we all have issues with falling asleep. Not getting a good night’s sleep leaves leaves us groggy the morning after and makes our day to day tasks difficult to perform. The following ten tips can help you get a good night’s sleep.
1. Set a schedule.
Set a time that you wish to go to bed on and to wake up. Sticking to the same schedule sets your body clock to a consistent pattern. Sleeping in on weekends can also make it harder to wake up Monday morning because the body clock has been reset.
Try to exercise 20 to 30 minutes a day. Exercise not only makes you healthy it helps you sleep better and faster. . For maximum benefit, try to get your exercise about 5 to 6 hours before going to bed.
3. Avoid caffeine, nicotine, and alcohol.
Avoid drinks that contain caffeine, which acts as a stimulant and keeps people awake. Sources of caffeine include coffee, chocolate, soft drinks, non-herbal teas, diet drugs, and some pain relievers. Smokers tend to sleep very lightly and often wake up in the early morning due to nicotine withdrawal. Some people use alcohol as a sleeping aid however, alcohol disrupts REM sleep and keeps the person in the light sleep throughout the night.
4. Relax before bed.
A warm bath, reading, or any other relaxing routine that suits you can make it easier to fall asleep.
Try deep breathing exercise like Pranayama. This yoga breathing technique can relax your mind, body and put you in a better frame of being to prepare for sleep.
6. Sleep until sunlight.
If possible, wake up with the sun. Sunlight helps the body’s internal biological clock reset itself each day.
7. Don’t lie in bed awake.
If you can’t get to sleep, don’t just lie in bed. Do something else, like reading, watching television, or listening to music, until you feel tired. Diverting your attention till you are actually tired will make you less anxious. Anxiety can lead to insomnia.
8. Control your room temperature.
Maintain a comfortable temperature in the bedroom. For example: people set room temperature to high levels which makes skin and mucous membrane dry which makes them uncomfortable leading to an uncomfortable sleep.
9. Avoid TV and the computer at least an hour before bedtime.
The eye strain from the bright screen can make you less prone to fall asleep right away.
10. See a doctor if your sleeping problem continues.
If you have trouble falling asleep night after night, or if you always feel tired the next day, then you may have a serious condition and should see a physician.
None of these suggestions are meant to constitute medical advice or a diagnosis. Insomnia can also be a symptom of hypertension. If you suspect you have a serious medical problem, seek a doctor's help right away.
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