- Personal Health Information & Self-Help
15 Tips for a good night’s sleep
Falling asleep is not always easy
Usually many people have difficulties when it comes to falling asleep – even if they are incredibly tired. I had the same problem all the time, no matter what I did I was unable to fall asleep in bed, sometimes even for hours.
It is common knowledge that the quality and length of someone’s sleep has a great effect on their whole day – without getting proper amount and quality sleep your body and brain will have difficulties to stay balanced and concentrate during the day.
According to studies, nowadays people don’t need 8 hours of sleep a day – even 6 is enough – although the more the better of course.
To solve this problem, I started to search for some solutions on the internet – now I am going to share all these information with you in this article. Hopefully, by following these ideas you will be able to wave goodbye to your problem as well!
The 15 tips
1 - Do not eat right before going to sleep. After you eat, your digestive system ‘turns on’, therefore it won’t let your body to ‘turn off’ to get a good night’s sleep. In the evening try to eat only a small amount of food, little bits.
2 - Avoid caffeine before going to sleep. It helps you to stay awake, not to fall asleep.
3 - Avoid alcohol before bedtime. Even if you feel sleepy after having an alcoholic drink, during the night you will have loads of difficulties to sleep or will experience awakenings – sometimes even nightmares.
4 - Avoid smoking a few hours before going to sleep. Cigarettes contain different stimulants; therefore your body won’t be able to fall asleep easily.
5 - Drink warm milk before going to sleep. No wonder milk before bedtime is the favorite of children – this drink helps our body to get relaxed faster.
6 - Do some exercise. But don’t do it right before planning to get to sleep. Working out increases heart beat and pulse rate, therefore you won’t be able to get relaxed right after this. In the morning or afternoon, 20 to 30 minutes of workout a day can greatly help you to fall asleep at night.
7 - Try to make sure that the first hour of your sleep will not be disturbed. This is the most important part of your relaxation, as you will fall into deeper sleep after this. Therefore turn of the TV, turn off the lights and everything, than can disturb you once you have fallen asleep.
8 - Make your bedroom a place for relaxation. Take away everything that might help you to start to think about your work, the daily grind. Exclude your laptop, PC, TV or tablet from your bedroom – forever!
9 - Go to bed once you feel you can fall asleep in the following few minutes. Don’t try to extend your ‘uptime’, or wait for your regular bedtime, as this might cause you to be unable to fell asleep later, when you want.
10 - Try to stick to a schedule. This helps your body to get used to an internal rhythm that you will find relatively easy to ‘follow’ after some time. Moreover, if you are able to follow this routine on the weekends as well, Mondays won’t be as hard anymore.
Fight your insomnia!
11 - Avoid little naps. Daytime sleep that is longer than 20 minutes will ‘steal’ hours from your night’s sleep time.
12 - Take a hot shower or a warm bath before going to sleep. This can help your muscles to relax, therefore you will be able to fall asleep more easily.
13 - Sleep in a pleasant temperature. Studies show that a bedroom’s temperature should be around 18-20°C – this is the ideal range to get a good night’s sleep.
14 - Unwind your mind. Don’t start thinking about things you have to do or you must not forget the next day – just try to let these thoughts go and think about something that is more relaxing for you. Additionally, try reading a short magazine or listen to soft music – these can also help you to ‘turn your mind off’.
15 - Close your eyes and use an aromatherapy eye pillow. An eye pillow not only helps you to relax, but also blocks all most of the light that might reach your eyes and keep you awake.
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© Copyright 2012-2014, Zsofia Koszegi-Nagy (zsobig)
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