Sleeping is very important for our body. Good quality sleep gives the body much needed rest. Sleep bolsters memory, keeps the body healthy, reduces stress, helps the body make repairs and makes us ready and alert for the next day. People who get less than 6-7 hours of sleep every night tend to develop more diseases.
Night time is torturous for those who keep tossing and turning in their beds, waiting to go into Morpheus’s arms. Sleep disorders such as sleep apnea, insomnia, restless leg syndrome and narcolepsy result in poor performance at work or in studies, lead to depression and make one feel chronically tired and stressed out. Clinical help is available for these disorders.
Modern medicines and therapies can cure these diseases. However, there are many people who don’t suffer from any serious sleep disorder but they still can’t sleep well. They take sleep for granted and fail to observe some simple but healthy habits that help get a restful sleep. Here are some tips, also called sleep hygiene, which will help one sleep like a baby.
Create a better sleep environment:
Bedroom environment has a major impact on the quantity and quality of sleep we get. It is a good idea to sound proof the room and keep the lights to a minimum. Proper ventilation, fresh air and optimal room temperature help one sleep better. The bed should be used only for sleeping. Work, eating and all other things should be kept out of the bed. The size of the bed should be adequate. It must not let the occupant feel cramped. There must be enough room to stretch out.
Bedding material should be soft, comfortable, breathable and soothing. Scratchy and dirty sheets should be changed immediately. Nowadays mattresses and pillows come in a variety of sizes, fill, firmness and support level. It is important to find the type which is suitable for you. Spray the room, pillows and blankets with a light soothing scent. It has a calming effect.
Regular exercise during the day:
A sedentary lifestyle and lack of exertion may contribute to sleeplessness. Regular physical exercise such as walking, stretching, aerobics etc in the morning or afternoon helps improve the quality of sleep. Exercising just before going to bed can be detrimental to sleep since it increases the heart rate and tires the muscles.
Limit daytime naps:
Many people don’t have a problem falling asleep at night, even after sleeping for a couple of hours during the day. However, those that do have a problem sleeping at night should avoid sleeping during the day. Power naps of 15-20 minutes are a good idea.
Avoid Stimulants:
Stimulants such as alcohol, caffeine and nicotine should be avoided for at least 4-5 hours before bedtime. Coffee, chocolate, tea come in the category of stimulants. Alcohol does help induce sleep, but it doesn’t give a GooD night’s sleep because of certain compounds it contains that keep some organs (like the stomach) active. Similarly sugary snacks, high liquid intake or rich, fatty food may interfere with sleep.
It is a good idea to have dinner 2-3 hours before sleeping. A full stomach may interrupt sleep. Foods such as milk, turkey, yogurt, ice cream, soy beans, tuna, and peanuts contain the amino acid; Tryptophan, which helps the body produce serotonin in order to relax. These foods may be taken as a light snack before sleeping. Too much protein should be avoided before bedtime.
Regular sleep schedule:
Keeping regular bedtime hours may not be practical but it is good for the body. Time of day serves as a powerful cue to the body clock that it is time to sleep and awaken. The routine should not be broken on holidays or weekends. Overall sleep quality would improve by this.
Relaxing bedtime routine:
A relaxing routine before bedtime sends a signal to the brain that it is time to sleep. The routine may consist of one or more of these; a warm bath, soft music, quiet reading etc. Relaxation techniques, such as yoga, visualization or muscle relaxation relieve anxiety and help one fall asleep. Try to relax the entire body, including the tongue, jaw, face and forehead.
Quiet steady sound:
Some people find it easier to fall asleep to a quiet steady sound. Humming noises made by small fans on low setting or constant ticking noises made by a watch help some people fall asleep. For others the sound may induce stress and make sleep harder because they keep thinking about the time that is passing away. See what works for you.
One must wear comfortable clothes while sleeping. Restrictive clothes that impede movement are a bad idea. Wearing socks is a good idea for those suffering from cold feet. The blankets and clothes must not overheat the body or make you feel cold. Counting sheep, looking at a clock, thinking about the consequences of not getting enough sleep, drive it further away.
Try to concentrate on something that is relaxing. It is better to get up and do something boring or constructive if sleep eludes you for 20-30 minutes. When waking becomes boring enough or interesting enough, sleep is bound to come. You’ll fall asleep the instance you stop trying to do it. Now go get some ZZZZ’s.
Posted in Tips and Care