How to improve our sleep . .


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.

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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