- Personal Health Information & Self-Help
Some tips on how to sleep better
Sleep is one of the best things in nature you enjoy at night. However, people also sleep during daytime but night is the natural way. It has a lot of benefits for us. In this busy world, it is getting harder and harder to get a good sleep every day to revitalize ourselves for the next day. Main reason for this lack of sleep is excess of workload and other daily activities in short span of 24 hours. Most of us often sleep in parts. At an average, eight hours of sleep is required in 24 hours. When your daily sleep dose is not met, it results in other complications. Continuous lack of sleep may result in insomnia and a decline in positive attitude. With a lack of sleep, it is hard to focus on an activity and people are often not able to do their job well. Continued sleep deprivation can even result in negative thinking towards life. The most contributing factor towards lack of sleep is mental stress. Most of the people spend their sleeping time thinking what have they lost today. This thing does not let them sleep. I have tried here to mention a few tips to sleep better to get maximum benefit out of it.
List down your activities
If you always keep thinking what you are going to do next day, simply prepare a list of tasks to be done the next day, assign them required time slot and you will feel better. It will have dual benefit for you. You will be confident to finish the job next day and you will have a deep sleep that day. This would have a relaxing effect on your mind and chances are you will sleep better.
Getting help with drinks
If sleep is hard to come by, try some warm milk, tea or cherry juice. They will definitely help improve your sleep pattern.
Eating magnesium-rich food
Almond and other things having calcium and magnesium salts help in having good sleep. Try to add these items in your daily routine and you would definitely notice improvement.
No use looking at the ceiling
If you have been in the bed for the last 30 minutes and are not able to sleep so far, it would be hard to get a sleep by continue doing that. In this situation, you need to get up, have a glass of water, do some physical exercise and try to avoid the thought that you are not able to sleep. Diverting the thought from the problem will help to restart the sleeping process.
Have you tried any of these tips?
Do not look at the watch
Although watch is helpful in keeping a timely schedule, but if you are stressed and not getting a sleep, looking at the watch repeatedly will not help at all. Keep your watch at a distance where you cannot see it. If you have a set an alarm, at least turn the face of the watch away from you.
Set a time duration to sleep
Always set a time duration to sleep and that should be around eight hours daily. Sleeping less than that on regular basis might disrupt your routine and internal systems as well. The more deep and sound sleep you have, more chances are that you will get up fresh and energetic to perform next day’s tasks.
To sum up all
- list down your activities for next day
- don't look repeatedly at your watch
- set up a sleep start time
- set up a sleep duration
- no screens in the bedroom
- no office work in bedroom
Set a time to go to bed
It is often seen that most of the time in the evening is consumed watching TV or moving around. You need to fix a time when you should be in the bed. This will make sure that you complete your 8 hours of sleep. If you plan to get up early in the morning and still go to bed late, you will not have your full sleep and would not be as active as it should be the next morning.
Bed is for sleep only
To work on the bed, watch TV, send/receive emails, sending text messages or browsing on social media are the habits that would certainly affect your sleep. All these habits do have an effect on sleep. The only purpose of going on the bed is to sleep, discontinuing all other activities.
Keep screens away from bedroom
All screens including smartphone, computer and TV are always attractive to indulge with but they should not be carried to the bedroom or you will definitely affect your duration of sleep by working on these devices.