Do you remember when was the last time you slept well? Yes, that's the biggest question I think anybody can find hard to answer it nowadays . Because our sleep these days is not enough or we are not getting proper sleep . We often have a hard time getting enough sleep in the first place . well, Sleep plays an important role in better health and well-being throughout our life . Getting enough sleep at night make your life healthy physically and mentally . Adequate sleep is an important part of a healthy lifestyle, and can benefit our overall health, weight, mind, and more. In fact, it is just as important as eating drinking and exercising. Anybody in the world can have a sleep problem it may be you and me. Many people accept it as normal, and few people seek the help . Sleep helps our brain work properly. During our sleep, our brain is preparing for the next day. It's help us learn and remember information. Now the question arises here are we giving enough time for sleep ? We sleep to restore brain chemicals and rest the body. Insufficient sleep can affect our daytime functioning, hormonal balance, appetite, and immune system. Let us discuss how to improve our sleep habits.
Make your bedroom in such a way it makes you sleep . Keep your bedroom quiet, dark, and cool. Even the small tiny light in the room can disrupt your sleep . If you can't seal up all the light sources , consider using a comfy eye mask. Though some people prefer sleeping in dim light .keep your bedroom slightly cool . Avoid using the cell phone , tablet , T.V. , computer , video game etc . Watching television late at night interferes with sleep .Avoid noisy environment, you can use ear plugs may block out some of the sounds.
Go to sleep when you are actually tired . Don’t ever fight for sleep , let the sleep be spontaneous . If you don't fall asleep within half an hour, get up and do something else which makes you relaxing like read some spiritual book, listen to some good music etc. Go back to bed when you're tired. You can do a reading , or listen to music until you are tired enough to sleep. Don’t fear of not sleeping , this will lead to anxiety . If you are tired and your body is tired sleep will automatically come .
Exercise regularly .Daily exercise can help you fall asleep faster and promote sleep more .Do not exercise just before going to sleep , because it may have the negative effect. If you exercise too close to bedtime, you might be too energized to fall asleep. Exercise can reduce the symptoms of anxiety and depression and also the people who suffer from insomnia .
Avoid alcohol and smoking . Drinking alcohol and smoking cigarette is not a good idea before going to sleep . Alcohol can depresses your nervous system, make you fall asleep faster and though make you sleep more soundly at the beginning of the night, but in the second half of the night, you will be struggling to sleep . Since nicotine is a powerful stimulant so it is highly recommended not to smoke before bed . Smoking causes Restless Sleep finding you waking up the middle of the night , Since Nicotine affects the Central Nervous System , You might wake in the morning feeling tired. Smokers are more likely to suffer insomnia as compared to nonsmokers .
Learn meditation and breathing techniques. Meditation practices help to achieve a harmony between body and mind. Meditation practices influence brain functions, induce various intrinsic neural plasticity events, modulate autonomic, metabolic, endocrine, and immune functions and thus mediate global regulatory changes in various behavioral states including sleep. So meditate for better sleep .
SOME OF THE OTHER FACTORS WHICH INDUCES SLEEP
1. Do not take heavy meal before bed .
2. Read some spiritual and mythological book before sleep, this may help you relax.
3. Put all your paper work , official work away just one hour before bed .
4. Don’t take caffeine.
5. It is recommended to take a warm bath just before bed .
6. Drink chamomile tea before bed which may reduce anxiety .
7. Take a power nap of about half an hour during the day .
8. If you share your bed then try separate blankets in a shared bed.
9. Use a comfort bed and pillow .
10 Avoid protein as much as possible before sleep .
11 Don't keep your pets in your bed room , pets will disrupt your sleep .
12 Give yourself a massage if possible.
FACTORS THAT IMPROVES OUR SLEEP
Go to bed and get up at at the same times every day to keep your body clock on track and maintain a quality health. Try to stick as much as possible to your routine . Make sure it doesn’t get affected by weekends, party , traveling etc . This will help your body to get into a sleep routine and make it easier to fall asleep and wake you up in the morning. If you need an alarm clock, that’s fine .Make your bedroom in such a way it makes you sleep . Keep your bedroom quiet, dark, and cool. Even the small tiny light in the room can disrupt your sleep . If you can't seal up all the light sources , consider using a comfy eye mask. Though some people prefer sleeping in dim light .keep your bedroom slightly cool . Avoid using the cell phone , tablet , T.V. , computer , video game etc . Watching television late at night interferes with sleep .Avoid noisy environment, you can use ear plugs may block out some of the sounds.
Go to sleep when you are actually tired . Don’t ever fight for sleep , let the sleep be spontaneous . If you don't fall asleep within half an hour, get up and do something else which makes you relaxing like read some spiritual book, listen to some good music etc. Go back to bed when you're tired. You can do a reading , or listen to music until you are tired enough to sleep. Don’t fear of not sleeping , this will lead to anxiety . If you are tired and your body is tired sleep will automatically come .
Exercise regularly .Daily exercise can help you fall asleep faster and promote sleep more .Do not exercise just before going to sleep , because it may have the negative effect. If you exercise too close to bedtime, you might be too energized to fall asleep. Exercise can reduce the symptoms of anxiety and depression and also the people who suffer from insomnia .
Avoid alcohol and smoking . Drinking alcohol and smoking cigarette is not a good idea before going to sleep . Alcohol can depresses your nervous system, make you fall asleep faster and though make you sleep more soundly at the beginning of the night, but in the second half of the night, you will be struggling to sleep . Since nicotine is a powerful stimulant so it is highly recommended not to smoke before bed . Smoking causes Restless Sleep finding you waking up the middle of the night , Since Nicotine affects the Central Nervous System , You might wake in the morning feeling tired. Smokers are more likely to suffer insomnia as compared to nonsmokers .
Learn meditation and breathing techniques. Meditation practices help to achieve a harmony between body and mind. Meditation practices influence brain functions, induce various intrinsic neural plasticity events, modulate autonomic, metabolic, endocrine, and immune functions and thus mediate global regulatory changes in various behavioral states including sleep. So meditate for better sleep .
SOME OF THE OTHER FACTORS WHICH INDUCES SLEEP
1. Do not take heavy meal before bed .
2. Read some spiritual and mythological book before sleep, this may help you relax.
3. Put all your paper work , official work away just one hour before bed .
4. Don’t take caffeine.
5. It is recommended to take a warm bath just before bed .
6. Drink chamomile tea before bed which may reduce anxiety .
7. Take a power nap of about half an hour during the day .
8. If you share your bed then try separate blankets in a shared bed.
9. Use a comfort bed and pillow .
10 Avoid protein as much as possible before sleep .
11 Don't keep your pets in your bed room , pets will disrupt your sleep .
12 Give yourself a massage if possible.
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