Getting enough sleep is the most important thing that is needed for the proper functioning of your body. Less sleep not only tends to make you lazy, tired and dull but can also increase your risk for Alzheimer’s and heart diseases. Not only that, it is important to get a good night’s sleep so that you can be more productive and active on the next day. Here are some tips to that can help you get to sleep faster and retain your sleep for the rest of the night.
Maintain a sleep schedule
Make it a habit to go to sleep at the same time and wake up on the same time everyday. Follow this sleep schedule even on weekends. This helps to set your body clock to these timings.
Sleep friendly environment
Create a sleep-conducive environment by making your room dark, comfortable, quiet and warm. Make sure your bedroom is free of light, noise and other disturbances.
Early dinner
Do not take a heavy meal too close to bedtime. Finish eating at least three to four hours before sleeping. Avoid eating very spicy or fatty foods, as this may cause heartburn and discomfort later in the night.
Avoid Caffeine
Avoid caffeine for at least 5 to 6 hours before sleeping as caffeine is a central nervous system (CNS) stimulant. Also, try not to consume coffee, tea, soda, soft drinks, iced tea, chocolate other nervous system stimulants like close to bedtime as they may keep you awake.
Alcohol
Avoid alcohol and wine close to bedtime. Drinking might lead to disrupted sleep and snoring. It disturbs your sleep and also results in a hangover that makes it worse.
Do not Smoke Cigarettes
Try not to smoke before bedtime as it may disturb your sleep. Nicotine which is present in cigarettes is also a CNS stimulant and tends to keep you awake.
No TV in your bedroom
If you are having trouble sleeping, make sure that you remove your TV set from your bedroom as you could end up watching TV until late in the night.
Do not sleep during the day
Avoid taking naps during the day as it is possible that this could be disrupting your sleep cycle. If you have to sleep make sure that you don’t sleep for more than half an hour.
Regular physical activity
Make sure that you include physical activity in your day. Regular exercise is a good way to improve your sleep as it makes you tired by night thereby helping you get to sleep faster.
Let go of your tensions
Try not to take your work pressure or your relationship problems to bed as this can make you anxious resulting in lesser sleep.
Meditate
Meditate for some time during the day. It can help you relax and get to sleep faster in the night.
Music
Music helps some people relax and get to sleep faster . So try and play some soft, soothing music before you go to bed.
Try warm milk and honey
A glass of warm milk with honey is known to induce sleep in many people. You should lie down to sleep as soon as you drink it.
Hot shower
Try and shower in hot water an hour before you go to sleep as it is known to help.
Medical advice
If you can’t sleep night after night, then it is possible that you might be might be suffering from a sleep disorder. Seek advice from a doctor immediately
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