7 Tips to Healthy Sleeping Habits
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You toss and turn in bed trying to sleep but get up feeling
frustrated.
When you finally do get some sleep, it is only
for a few hours because it is time to get up and go to
work.
Then, you go through the day feeling groggy,
depressed and extremely exhausted.
You try drinking cups and cups of coffee but instead of
feeling awake, you feel even worse.
A potentially
disastrous headache starts drumming at the corner or your
head. The drumbeats get louder and more persistent by each
passing minute.
As a last resort, you let nature take its
course.
You fall flat in front of your computer screen and
start snoozing.
So, I might have exaggerated a little with the last
sentence, but the fact is, many people do not get the
proper amount of sleep they need everyday.
As a direct
result of this, they are not able to function optimally in
their jobs, studies or even simple daily tasks.
There are many factors that can cause insomnia such as,
stress, illness, a new sleeping environment and many more.
Treatments can also vary depending on the type of insomnia
you are suffering from.
However, there are some basic
things that you can do to practice healthy sleeping habits.
1) Set a conducive sleep environment
Regardless of how absurd it may sound, it is crucial to set
the correct atmosphere in your bedroom.
The most important
rule is to remember that your bedroom is a place for you to
sleep and rest. So, get rid of the television, radio or
anything that can distract you from sleeping.
People tend
to sleep better in rooms that are a little bit cooler
rather than a little bit warmer.
So, make sure your room is
cool and aired. Switch off all the lights, as it is easier
for your brains to prepare your body to sleep in the dark.
Aside from making sure that your mattress and pillows are
comfortable, you also have to change the sheets often as
cleanliness always promotes a pleasant environment.
2) Maintain a consistent sleeping and wake-up time
Everybody has a biological clock that records and keeps
track of their sleeping pattern. Therefore, it is important
to keep regular sleep hours, particularly the wake-up time.
According to your wake-up time, your body then tires at the
appropriate time enabling you to go to sleep. This also
ensures that you will get the proper amount of sleep you
need before you wake up.
In other words, when you establish
a regular bedtime routine, your brain automatically send a
signal to your body to unwind and to go to sleep and to
wake up after getting enough hours of sleep.
3) Stay away from any sleep-stealing stimulus
You should avoid consuming stimulus such as caffeine and
nicotine late in the evening as these can disrupt your
sleep later in the night.
Caffeine is quite a strong
stimulant that will keep your brain awake while nicotine
activates your metabolism, thus keeping your body
energetic.
Instead, consume drinks that can aid you to
sleep well, like warm milk, hot chocolate or even a glass
of milk
4) Exercise regularly
Studies have shown that regular exercise approximately 4 to
6 hours before bedtime can actually help you fall asleep
later in the night.
So keep those abs burning and legs
walking at least 20 minutes a day. However, avoid heavy
exercises close to bedtime as that will raise your body
temperature and keep you fully awake.
5) Cool off your body temperature
People tend to fall asleep as their body temperature falls.
So, how can the old story of taking a hot bath before bed
help you sleep?
When you take a hot bath or a long hot
shower, your body temperature goes up, but when you get
into bed and the body temperature starts to fall, that
helps you to sleep.
Although this is something that happens
naturally before sleep, a hot bath actually reinforces that
physiological process.
6) Don?t force yourself to sleep!
If you cannot go to sleep, don?t force yourself by lying in
bed and trying to sleep. Restrict the time in bed to the
amount of time you are actually sleeping.
If you are not
asleep in 15 to 20 minutes, get out of bed, go into another
room and engage in some sedentary activity until you begin
to feel sleepy.
Listen to some calm music, make a to-do
list or read a really boring book. Then, return back to bed
when you feel sleepy.
7) Avoid afternoon naps
Taking naps during the day directly interferes with your
sleeping routine. Your ability to sleep at night gets
affected because all those short power naps actually
ensures that you get continual rest during the day.
So,
when it comes for you to sleep at night, you actually feel
zippy and alert.
About the Author:
Gobala Krishnan is a representative of Veriuni
Nutritionals, a great solution for busy working adults who
want a quick one-in-all nutritional fix. For more
information on Veriuni Nutritionals and information on
living a healthy lifestyle visit
www.veriuni-products-store.com
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