One of the important things we tend to ignore in our daily routine is Sleep. Some of us even see sleeping as a waste of time. That even includes some of the successful people. Surely a bad role model to follow, as sleep is key for recovery of health. We all need to sleep better to lead a healthy lifestyle.
Each passing day our body deteriorates. Each night as we sleep, our body rebuilds itself. As mentioned in the secret after some years, we actually have a whole new body. A major portion of this happens when we sleep.
Sleep is a complex and dynamic process that affects how you function in ways scientists are now beginning to understand. Though understanding sleep is not discussed here, it is needful to know that deep sleep only occurs after around 90 minutes of light sleep.
Getting enough sleep is good for your health. Here are a few tips to improve your sleep:
Set a schedule
Go to bed and wake up at the same time each day. Stick to that sleep schedule even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and sleep better for the night.
Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep. You can do it at least for 20 to 30 minutes a day but no later than a few hours before going to bed.
Avoid caffeine and nicotine late in the day and alcoholic drinks before bed
Alcohol, cigarettes and caffeine can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. If you can, avoid eating large meals for two to three hours before bedtime. Try a light snack 45 minutes before bed if you’re still hungry.
Relax before bed
Try a warm bath, reading, or another relaxing routine. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.
Create a room for sleep
Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be comfortably cool. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner’s sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you.
Don’t lie in bed awake
It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine. If you can’t get to sleep, do something else, like reading or listening to music, until you feel tired.
Do not hesitate to see a doctor if you have a problem sleeping or if you feel unusually tired during the day. Most sleep disorders can be treated effectively.
Do all you can to sleep better.