Is there anyone you know or ever heard of who doesn’t love sleeping? My fingers will fall short if I start counting the benefits of a good night’s sleep. Now imagine you’re exhausted and all you want to do is to lie down and escape the hustle and bustle for some time. But no matter how long you close your eyes for, you JUST CAN’T SLEEP. So all you are left to do is hear the dogs bark at the dark end of your street and the breathing (or snoring) of those sound asleep by our side while you count the dying hours you can still sleep for. I know how grim a picture I just conjured up and I wish no one has to suffer this anguish. But truth is, we do at some point of time or another. Nevertheless, help is always at hand and there are some handy things you can do to sleep better. Let’s get started.
Keep a sleep schedule
You’re to ditch the bed at the same time everyday, Sundays included. Maintaining a sleep schedule – the time you go to bed and the time you rise and shine – is exceptionally important if you want to sleep better each night. But how does this work? Yes, you do deserve to know that in return of sacrificing your beloved Sunday sleep. Well, here it is. Your body gets accustomed to the internal sleep-wake cycle over time, and therefore, you should try not to disrupt it. But if you aren’t able to sleep even after a quarter of an hour of hitting the bed, you should get straight up and do something which relaxes you (tip: meditate or read). You should, then, go to bed only when you’re tired. However, many a time, you suffer from anxiety – unwillingly enough – over your inability to doze off. But beware, for this delays sleep as well.
Modify food habits
You should go to bed neither hungry nor with tightly-packed stomach. Point is, you should not be uncomfortable when you are to sleep. Also, your water intake is to be monitored unless your washroom delights you more that your cozy bed! Apart from this, say ‘no’ to nicotine, caffeine and alcohol. Yes, that’s right! They should be eluded because their effects take time to disappear. Sure you might think that alcohol helps you sleep better but that is not the case. Alcohol shows its true color only a little later in the night. Do away with chocolates, spicy as well as heavy food items.
Keep electronic items at bay
Smartphones, laptops, televisions – are enemy to your sleep. No playing video games, as well, from now on! They may try to allure you like always but remember how your body functions. The light emitted by such devices signals the brain that it is not the time to sleep yet. In fact, this is the reason why you can keep on working on the computer till dawn. The false alertness and stimulation creates havoc to the body’s normal routine. Notwithstanding the urge, stop using the devices at least an hour before bed and you can enjoy a blissful, sound sleep. You might even want to get a real alarm clock, in case you leave your cell phone in the other room while you sleep.
Pay attention to your bed
Want to minimize the amount of tossing and turning because you’re sick of it? Tired of hitting the snooze button time and again? The problem with the cycle of your sleep may be the bed you sleep in. Keep the bed solely and only for sleeping which means no watching movies, no eating, no working on the bed. This way, you will have a good night rest for sure.
Take a bath
A sleep deprived person is cranky and moody, and nobody wants to deal with that person. Therefore, don’t be that person. Simple! Taking a shower after a hard day’s work doesn’t seem to be a bad idea after all. However, avoid taking a bath right before you nod off, especially if it’s a warm water bath.
Indulge in a bedtime ritual
When you do the same thing each day, just prior to your bedtime, your body gets the idea that you’re about to take it easy and get some sleep. You might want to listen to some music. It is better if the lights are kept dim, in fact even a meager amount of light can disturb the production of melatonin (the sleep regulating hormone of our body). Truth is, bright lights make the body think that it’s still daylight whereas dimness tells your biological clock, ‘Go wind down.’ Hence, the darker, the better!
Comfort is pretty subjective, some like to share their beds. Others are most happy when sleeping alone. The same goes with mattresses and pillows. Choose them carefully – the ones with the right quantity of cushioning. Bedrooms should ideally sport a very tranquil color which can go a long way in helping you to sleep. Besides, they should be quiet and you might not mind praying before letting it all go in the dreamland.
Limit Daytime naps
If you’re worried about not getting proper sleep at night, you should rethink about your long afternoon naps! If daytime naps work for you, at least restrict the time. Your siesta should not exceed half an hour so that you are ensured of a peaceful night. Nonetheless, if you’re too addicted to daytime naps, why not spend some time in the sun? Let sunlight fill your room and you won’t feel as sleepy as you do in the dark. Smart huh?
So you thought there’s absolutely no reason for you to join the gym or the swimming class? Think again! A sedentary lifestyle may have its charm, but science opines that getting some exercise aids in sleeping better. But the exercise session shouldn’t be too near your bedtime because that will yield totally opposite results as exercise can leave you highly energized. High time to stop being that couch potato if you want to sleep both faster and better.
How many times were you not able to sleep because you ‘just couldn’t stop thinking about’ something? Under such circumstances, you can try a couple of breathing exercises. They can make you feel at peace. If they doesn’t work, I have got another solution for you. You can practice aromatherapy and sleep to the scent of lavender. Moreover, try easing the muscles of your body. If these techniques don’t work, do not fret. Seek the help of a local counselor and I assure you, you can definitely have a sleep sans stress at night.
You can treat insomnia with these little changes in your day to day life. They have helped many, and are confirmed to help more.