“Sleep is the golden chain that ties health and our bodies together.” — Thomas Dekker
We all sleep. Some people can sleep uninterrupted for as long as 15 hours while others may just sleep for 7-8 hours. But we need to. Sleep boosts immunity, keep your systems healthy, improves memory and the list goes on.
Nowadays, sleep disorders are common to find. It may be because of lifestyle or the immense pressure the environment lays on you. And for you to sleep better tonight, here are some tips :
Sleep Schedule
Fall asleep at night and wake up in the morning. It's that simple. Choose timing suitably and stick to it. Best time to go to bed is from 8 p.m. to midnight. Waking up depends on your needs. Choose wisely!
Avoid Naps
If you have problem in sleeping at the right time at night, do not take afternoon naps and catnaps. They are capable of breaking your night sleep cycle quite fittingly. Power naps may help you to get through the day.
Exercise
Work your body. Make it want the sleep. Remember the day you first went to gym? Apart from the pain, do you recall sleeping peacefully? Rigorous workouts are known for doing that. Sleep at any time but not at the expense of the night sleep.
Cool environment
Studies show people tend to sleep fast and hard in cooler environments. Your room temple should match 60°-67°F or 15.5°-19.4°C.
Calm environment
Not only the high music your neighbour plays affects your sleep but even your bed partners snoring can disturb your calm sleep. So does the appliances in your house like fan and humidifiers. Use of ear plugs, eye patches and blackout curtains will help.
Good Bed
Use of comfortable mattresses and pillows are a must. Life expectancy for a good quality mattress is 9-10 years. Keep it updated. Get rid of allergens and objects which could make you slip or fall on trips to other parts to your house.
Food
Avoid alcohol, smoking or heavy meals in the evening. Try a light meal if you're hungry at night. Spicy food may cause discomfort. Try to avoid caffeine too.
Slow down
Try to spend the last hour before your sleep doing calm activities. Also, avoid electronics before or in the middle of the night.
Therapies
Many therapies calm your mind and body and make you fall asleep faster and better. Listening to relaxing music, using of incense lamps and massages are examples of such therapies.
Doctor
If you have back and forth for your sleep but only thing you get is disappointment, then it's time for you to consult a doctor. Expert advise is always the best!
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