How to Get a Better Sleep
During your childhood, you might have been acquainted with the ‘Sandman’ — a common mythological character who comes to children during their sleep and makes them have good dreams by showering mythical sand over their eyes while they enter sleep.
As an adult, having the entire stress and disruptions happening in your day-to-day life, you might not be having frequent ventures into this Western folklore realm. If you have difficulty in smooth transition into sleep, following techniques may help:
Avoid caffeine intake
Caffeine functions about 6 hours in your body, you must be aware of the stimulant dose. Timing matters here. Don’t drink coffee around 2 to 3 O’clock in the afternoon.
One common mistake is the belief that it’s only coffee that contains caffeine. You ought to avoid tea as well; same is true of soda and energy drinks. Some desserts also have caffeine, like chocolate cakes and ice cream; therefore, it’s advisable to avoid them also if you wanna have a good night’s sleep.
Don’t hold drinking or smoking as a respite to enter into sleep
There is a widespread belief that alcoholic drinks can aid you have the desirable pattern of sleep, but be cautious for they could trigger a great deal of sleep disturbance — you could drastically enter into sleep, but alcohol may render you wake up intermittently.
In the meantime, nicotine displacements would most probably occur as long as you remain in bed, therefore smoking could shield you from sliding into deeper, most pacifying stages of sleep.
Say goodbye to heartburn
In order to sustain the required energy level for the next day and to attain a desirable sleep, you ought to eat aptly balanced cereals. Also don’t pound your stomach by heavy stuff late in the evening to prevent heartburn. There are certain edibles and fluids that cause heartburn and may usher in inconvenience particularly during sleeping. Keep away from spicy and oily junks and don’t resort to midnight snacks and cookies.
Exercise at the right time
Where a regular exercising imparts a lot to your overall health, you should avoid strenuous workout earlier in the evening because it will capitalize on your body’s potency to attain proper sleep. Heavy workout increases your body temperature and it will become difficult for you to enter sleep.
Do some running or iron pumping some six hours prior to sleep. It will enable you to quickly cool down. Maintain a steady workout routine to have good night’s sleep daily. Simply adjust your exercise time or endeavor to mitigate the propensity of your workouts.
Reorganize your sleeping habits
You ought to maintain a proper sleeping routine for it is inevitably important for your body to show consistency in waking time. To this end, you need to avoid naps during day and if it is essential, you shouldn’t sleep any longer than half hour to acquire good sleep by the night.
Your sleeping room should also broadcast a cozy environment. Try to arrange comfortable pillows and mattress. Moreover, if possible, don’t keep a TV set in your chamber because watching shows on the boob tube normally puts undue strain. Rest after a long TV watch. You may need to listen to cheering music or go through a chapter of an interesting novel before sleep to becalm your mind.
Availing a good night’s sleep ought not to be doing something cumbersome. Once you embark upon your routine and allow yourself adequate rest and relaxation to be in bed on time, you will find yourself sleeping as if a baby nursing over delicious dreams!
Filed Under: Fitness & Health Tips