Sleep is vital need of body and is essential for every individual. At least seven to nine hours of sound sleep will determine the mood for the whole day. If one doesn’t get good sleep at night, he or she will feel sleepy all day long and might even lead to depression over a period of time.
In this fast-paced world where people run ahead of time to achieve their preset goals, it has become very difficult to have a sound sleep at night. Here are a few sound sleep tips that will help in getting a good sleep. Most of these bedtime tips or suggestions were tested and found to have helped the people in achieving the desired rest and sleep.
Sound Sleep Tips
1.Don’t take a long nap during the day; this may make it more difficult to fall asleep at night.
2.Eat at regular intervals during the daytime. Avoid heavy meals at night.
3.Quit smoking, at least try not to smoke at least an hour before going to bed.
4.Take a warm bath before going to bed; or else listen to some soothing music or read books. You can also meditate for a few minutes to get good sleep.
5.Do not simply lie on bed when you don’t get sleep. Get up from the bed, go to the living room and spend some time either watching TV or reading books until you feel sleepy.
6.Keep your bedroom dark and quiet.
7.If you are filled with worries, you may find it difficult to sleep. Ensure that these worries are set aside. What you can do is after having dinner, spend around 30 minutes to dwell your problems. Instead of just thinking over it, try to write down the problems in a sheet of paper and the possible solutions to tackle those problems. Set aside the paper and forget about that for the rest of the night.
8.Avoid thinking too much before bedtime. 80% of insomnia is due to a “mental” imbalance. Watching violent shows on TV or reading violent books might cause restless sleep.
9.Sleep to be slim; the women who slept only five hours a night were a third more likely to experience major weight gain, defined as an increase of 15 kilograms or more, and 15 per cent more likely to become obese, compared with women who slept seven hours.
10.Avoid excessive mental stimulation before bedtime. Caffeine, Nicotine are stimulants and should be avoided particularly during bedtime. Coffee, cola, tea, chocolate, and various medications may interfere with sleep and should be discontinued at least four hours before bedtime. Alcohol is a depressant and may help you fall asleep, but the subsequent metabolism that clears it from your body when you are sleeping causes a withdrawal syndrome. This withdrawal causes awakenings and is often associated with nightmares and sweats.
Try to practice these simple sound sleep tips to have a good and qualitative sleep which will help you wake up with fresh energy the next day.