10 Best Tips for Great Night’s Sleep
Sleep is one important aspect in our lives, sleep makes everything better, and it calms us. It is said that whenever there is any problem, you should take a good nap, as after that you could get to look at the problem with a new perspective with calm mind, which is like incubating in the sense that you divert yourself to something else that relaxes you and after this period of incubation a flash or insight for some creativity comes that helps you to solve the problem. The amount of sleep required for an adult is 7-9 hours though it differs from person to person, children often require more sleep than adults. But most of the time as one starts getting old they have trouble falling sleep, as their mind becomes more conscious and thoughts just keep wandering, all the problems or stress at work, family, friends, unexpected challenges, etc. cause trouble to our sleep schedule.
When you have a good amount of sleep you will feel refresh, active, happy, and it will reduce stress and illness, it will increase the work efficiency and also life expectancy. Many of us struggle with getting enough sleep in our day to day life, so here I am enlisting 10 best tips for great night’s sleep which may help you:
10 Maintain a sleep schedule
It is very important for you to set a time for everyday and follow on that as much as possible, as a good sleep will help you be active and relaxed. One thing you can do is have a same time to sleep and wake up every day, and not only on weekdays but this should be followed for holidays, weekends, or any days off. When you are being consistent with your sleep you are reinforcing and setting your body’s sleep and wake up cycle that helps you have a pleasant day, as with this you will also be more consistent and happy with your work and life over all. But don’t try and force yourself to sleep, if you are not able to sleep within 15 minutes then get up and do something that relaxes yourself, as when you agonize yourself to sleep then it would become harder to sleep.
You can also maintain your sleep by keeping a diary where you can store your sleep record.
9 Look after your diet
Going to bed hungry or even over stuffed could harm your sleep. So this discomfort won’t let you sleep and keeps you up. Also drinking water before going to sleep should be considered so that you don’t have to make several trips in the middle of night to the bathroom. Also try and have a control on the consumption of caffeine and nicotine before bed as that will keep you up sometime, taking hours to wear off the effect and thus causes your sleep routine.
You can drink warm water before sleep but only a certain amount as this will help you in digestion of food, and keep your stomach from keeping you up.
8 Have a bed time routine or ritual
Every day before sleeping have some sort of a routine which will help you have a good sleep. So do the same things every night so by doing this you can alarm your body to know that it’s time to sleep. For example taking a warm shower before bed, listening to any calm music that relaxes you, reading book, with dim lights as too much light would again disturb your sleep. As relaxing your mind will make you sleep better, as it eases you to transit between drowsiness and wakefulness. But beware or using any electric devices like TV, or mobile phones as using this as your sleep ritual may not work much as it will interfere with your sleep.
7 Comfort is one criteria
Comfort would help soothe the environment around you and yourself, like make your room ideal to sleep like the use of pillows and mattress, as some prefer hard or soft pillows while sleeping. See what is comfortable for you.
One may prefer to sleep in dark shaded room with earplugs and the other may prefer to sleep with a dim light. It’s your level of comfort that matters as it will help you have good night.
6 During the day
It is proven that if you expose yourself to light and work during the day then sleep would automatically be better for you. So expose yourself to sunlight every morning, so many be have breakfast near a sunny window, as the light helps you wake up and makes you feel fresh. Spend as much time as you can outside during day time.
During day allow as much light as possible to enter your home or even at work so keep the curtain open or have your desk near a window.
5 Limit naps at day time
Sleeping during day time would cut off on your sleep during night. So keep your naps shorter for almost half an hour per day or even ten minute nap works a lot sometime, sleeping more than that would disturb your night sleep. But if you are a person who has to work at night then day time naps would be helpful other than that it should be avoided. Sleeping for a long time during day also makes you feel lazy, and, in-active.
4 Physical activities makes sleep peaceful
When you promote yourself to any physical activities than it helps you sleep better. It helps you to fall asleep quicker rather than spending hours to get yourself to fall asleep, activities gives you a deeper sleep. For example kids who love to play the whole time, they are always engage with some or the other fun activities, so because of this they don’t have trouble falling asleep. But working out or engaging yourself in any activity right before bed time would be disturbing for your sleep as you will feel more energized, so try to energize yourself earlier in the day.
3 Managing stress
This is one important criteria, stress ruins sleep, when you have too much on your plate, or too much to think off your mind stays active and conscious enough that it won’t relax you and let you sleep. So management over stress in necessary for a better sleep to be there, there are many ways to cope with stress, relaxing your mind and body, and they should be considered. As if there is stress before sleeping, there would be headache, irritation, low energy, and immune for you to get through the next day.
So may be try and prioritizing, organizing, and delegating tasks, take a break whenever required, share your feelings and have a good laugh with your friends, all this will help you in sleeping peacefully without much stress.
2 Have a soothing alarm
Would you like to start your day with an alarm that is too loud and annoying that goes on like buzzing really loud! For some it may be helpful but coming out of your sleep, waking up to something like this can make you agitated already when your day hasn’t even started. Soothing, calm alarm can make your day pleasant and happening, it will be a productive day rather.
Some also can program themselves to get up even before the alarm goes off; this is when you have a specific sleep routine.
1 Positive thoughts and imagination
Try and sleep with positive viewpoint, as when you go to bed with positivity you will also wake up to that. Also before bed having yourself imagined in a positive, relaxing environment can help you sleep deeper and quicker.
Remember counting sheep before bed, well for many it doesn’t work, so create a happy world and sleep. This would also help you when having bad dreams as positive thought before night would counteract such dreams.
10 Best Tips for Great Night’s Sleep
|No.||10 Best Tips for Great Night’s Sleep|
|1||Positive thoughts and imagination|
|2||Have a soothing alarm|
|4||Physical activities makes sleep peaceful|
|5||Limit naps at day time|
|6||During the day|
|7||Comfort is one criteria|
|8||Have a bed time routine or ritual|
|9||Look after your diet|
|10||Maintain a sleep schedule|
As every person is different, dealing with different problems, so the reason that interferes with your sleep would also not be the same, so why not try and shortlist what is it that’s keeping you up at night, so you can deal with the problem more efficiently? Also when you’re trying to sleep avoid looking at the time more often and thinking too much about the next day. A good night sleep helps you be more active and productive for the next day, so focus on your day to day routines. Not sleeping properly causes you many health risks as well as mental health is disturbed like migraine, or insomnia. Many have problem sleeping, but if it is quite often then consider consulting a doctor as there could also be any underlying reasons which are causing you such discomfort.
A good night makes you more alert, it boosts up your memory, makes you more efficient at work, keeps your heart healthy, and it reduces the chances of getting ill. Hope these 10 best tips help you have a great night sleep.