Useful tips for a Good Sleep
A regular good sleep is a dream for many. Some have periodic sleepless nights. Sleeping well is not a luxury but it is a necessity.
Lack of sleep affects memory, reaction time and alertness. Wearied people are slow at work, less patience with others and less interactive in relationships. Sleep deprivation can be serious.
These are some tips for you to try.
A method works for one person does not always work for another. Try one or two or a combination of these methods until you have enough quality sleep to feel alert and well rested.
Do not rely always on sleeping pills.
Taking a cold shower or bath before bed always invites a good sleep.
Follow a time chart, and don’t sleep late on weekends, especially if you are not getting enough sleep. If you sleep late on Saturday and Sunday morning, you will not get up on Monday morning n time. Rather, go to bed and get up at about the same time every day.
Go to bed when you feel really sleepy. If you don’t fall asleep within 15 minutes, get up and read some books or do something else. Return to bed when you are tired. Do not get angry about falling asleep. The stress is enough to prevent you from sleep.
A slightly cool room is good for sleeping. Use blankets, if you tend to get cold. Try sleeping in warmer nightwear and wear socks. Studies show that warm hands and feet bring on sleep quickly. If you overheat at night, wear light nightwear and sleep under a single sheet. Use an air conditioner or fan to keep the air cool. Use a dehumidifier if you are vexed by moist air. Signs of dry air irritation include nosebleeds, sore throat, or a dry throat.
Do not eat or drink too much before bedtime. Take a light dinner about 2 hours before sleeping. Do not drink too much liquid before sleeping then you will have to wake up repeatedly in the night for trips to the bathroom.
Avoid caffeine and nicotine; these are stimulants that keep you awake. Smokers normally experience withdrawal symptoms at night, and they have a harder time both falling asleep and waking up.
A calm atmosphere is good for a better sleep for many and some like light music before sleep. Select it according to your taste.
Sleep during night. Daytime naps steal time from nighttime slumber. Limit daytime sleep to a short while, power naps.
Exercise is good for better sleep. The best time to exercise is in the afternoon. Physical activity improves the deep, refreshing stage of sleep.
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