Health & Fitness

10 Tips for a More Restful Night’s Sleep

Written by Maanasi
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Source: www.standard.co.uk

Getting a sound sleep is very essential for physical health and mental wellbeing. When you sleep soundly at night, you wake up feeling refreshed and rejuvenated. You can take on the rigours of the day and still have energy left over to exercise and spend quality time with your loved ones.

Healthy sleep habits are also referred to as good “sleep hygiene”. This is the time when the body cleanse itself and performs repairs at the cellular level. Hence, sleep is extremely important part of your life and should never be neglected.

Top 10 Tips for a Better Sleep

If you are, for any reason, unable to get a good night’s sleep, here are 10 tips that will help you sleep like a baby!

1. Go to sleep when  you feel sleepy

Trying to sleep when you’re not feeling sleepy is frustrating and will cause you to toss and turn in bed. This will exacerbate the situation further. So, if you aren’t feeling sleepy, get out of bed and do some relaxing activity, such as reading or listening to music. Once sleep comes calling, get into bed and go to sleep. Similarly, when you are sleepy, don’t try and fight it. Instead, give into the feeling and you’ll wake up the following morning feeling fresh and alert.

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Credit: http://sleepfoundation.org/sites/default/files/Woman-Head-In-Hands-On-Bed_0.jpg

2. Maintain a fixed sleep schedule

To enjoy a restful night’s sleep, it is imperative you have a fixed time to get into bed. Remember, your body clock! When it is time to sleep, your mind and body will start shutting down. This, in turn, helps you go to sleep quickly and effortlessly. It could be tough, but with time your body will get into this routine.

3. Relax before getting into bed

Instead of doing some activity that keeps your brain alert, you should be looking to do something relaxing that lulls you. Try deep breathing exercises, reading a book, listening to relaxing and soothing music or having a head massage. You also can invest in a sauna for home. There are proven studies to show spending time in the home sauna can de-stress you and relax your body and mind.

4. Reduce your intake of caffeine and alcohol

Caffeine and alcohol are stimulants that will keep you awake for hours. So make it a point not to consume caffeinated drinks and alcohol at least 6 hours before your bedtime. The last thing you need is staying awake until the wee hours of the morning. If you want a drink, have a glass of warm milk instead. It is soothing and will help you relax and sleep well.

5. Regular exercise

An effective exercise regimen not only keeps you physically fit, it also relieves stress and daily tension. When you are stress-free, it will help you sleep well at night. However, vigorous exercising before going to bed is not recommended, as it will make you alert and sleep will be elusive.

6. Avoid daytime naps

Naps during the day can affect your night’s sleep. If you are habituated to take catnaps in the afternoons, restrict them to about 15 to 30 minutes, so that it doesn’t prevent you from sleeping well in the night.

7. Create a sleep-friendly environment

Make your room comfortable for sleeping. Switch off the TV and computer, draw the curtains and make sure your pillow and mattress are comfortable. If there are ambient noises that are keeping you awake, use earplugs to block them out. When you create a sleep-friendly ambience in your room, it helps you fall asleep quicker and ensures you wake up feeling refreshed and relaxed.

[ File # csp9475612, License # 1988784 ] Licensed through http://www.canstockphoto.com in accordance with the End User License Agreement (http://www.canstockphoto.com/legal.php) (c) Can Stock Photo Inc. / ryanking999

[ File # csp9475612, License # 1988784 ]Licensed through http://www.canstockphoto.com in accordance with the End User License Agreement (http://www.canstockphoto.com/legal.php)
(c) Can Stock Photo Inc. / ryanking999

8. Manage stress

Your sleep suffers the most when you are stressed due to work or family. Try to manage your stress levels through yoga and meditation. This will help you sleep soundly at night. A sauna for home is a wonderful way to manage stress and relax your body and mind. So, go for it!

9. Watch your diet

It’s not about being overweight, but about your last meal of the day. Make sure to have a light dinner. Also try to have it at least two hours before hitting the bed. This will not make you feel stuffed nor will it affect your night’s sleep adversely.

10. No electronics before bed

Last but not the least, a sound sleep requires you to stop using all kinds of electronics and gadget at least two hours before you get into bed. The bright lights of gadgets affect your sleep to great extent. So switch off your TV, put away your smartphone and close your laptop.

10 Tips for a More Restful Night’s Sleephttp://mystictreasuretrove.com/wp-content/uploads/2015/08/r-1024x765.jpghttp://mystictreasuretrove.com/wp-content/uploads/2015/08/r-150x150.jpg Maanasi Health & Fitness
Getting a sound sleep is very essential for physical health and mental wellbeing. When you sleep soundly at night, you wake up feeling refreshed and rejuvenated. You can take on the rigours of the day and still have energy left over to exercise and spend quality time with your...
<p class="p1">Getting a sound sleep is very essential for physical health and mental wellbeing. When you sleep soundly at night, you wake up feeling refreshed and rejuvenated. You can take on the rigours of the day and still have energy left over to exercise and spend quality time with your loved ones.</p> <p class="p1">Healthy sleep habits are also referred to as good “sleep hygiene”. This is the time when the body cleanse itself and performs repairs at the cellular level. Hence, sleep is extremely important part of your life and should never be neglected.</p> <p class="p1"><b>Top 10 Tips for a Better Sleep</b></p> <p class="p1">If you are, for any reason, unable to get a good night’s sleep, here are 10 tips that will help you sleep like a baby!</p> <b>1. Go to sleep when<span class="Apple-converted-space">  </span>you feel sleepy</b> <p class="p3">Trying to sleep when you’re not feeling sleepy is frustrating and will cause you to toss and turn in bed. This will exacerbate the situation further. So, if you aren’t feeling sleepy, get out of bed and do some relaxing activity, such as reading or listening to music. Once sleep comes calling, get into bed and go to sleep. Similarly, when you are sleepy, don’t try and fight it. Instead, give into the feeling and you’ll wake up the following morning feeling fresh and alert.</p> <b>2. Maintain a fixed sleep schedule</b> <p class="p3">To enjoy a restful night’s sleep, it is imperative you have a fixed time to get into bed. Remember, your body clock! When it is time to sleep, your mind and body will start shutting down. This, in turn, helps you go to sleep quickly and effortlessly. It could be tough, but with time your body will get into this routine.</p> <p class="p3"><b>3. Relax before getting into bed</b></p> <p class="p3">Instead of doing some activity that keeps your brain alert, you should be looking to do something relaxing that lulls you. Try deep breathing exercises, reading a book, listening to relaxing and soothing music or having a head massage. You also can invest in a <b>sauna for home</b>. There are proven studies to show spending time in the home sauna can de-stress you and relax your body and mind.</p> <p class="p3"><b>4. Reduce your intake of caffeine and alcohol</b></p> <p class="p3">Caffeine and alcohol are stimulants that will keep you awake for hours. So make it a point not to consume caffeinated drinks and alcohol at least 6 hours before your bedtime. The last thing you need is staying awake until the wee hours of the morning. If you want a drink, have a glass of warm milk instead. It is soothing and will help you relax and sleep well.</p> <p class="p3"><b>5. Regular exercise</b></p> <p class="p3">An effective exercise regimen not only keeps you physically fit, it also relieves stress and daily tension. When you are stress-free, it will help you sleep well at night. However, vigorous exercising before going to bed is not recommended, as it will make you alert and sleep will be elusive.</p> <p class="p3"><b>6. Avoid daytime naps</b></p> <p class="p3">Naps during the day can affect your night’s sleep. If you are habituated to take catnaps in the afternoons, restrict them to about 15 to 30 minutes, so that it doesn’t prevent you from sleeping well in the night.</p> <p class="p3"><b>7. Create a sleep-friendly environment</b></p> <p class="p3">Make your room comfortable for sleeping. Switch off the TV and computer, draw the curtains and make sure your pillow and mattress are comfortable. If there are ambient noises that are keeping you awake, use earplugs to block them out. When you create a sleep-friendly ambience in your room, it helps you fall asleep quicker and ensures you wake up feeling refreshed and relaxed.</p> <b>8. Manage stress</b> <p class="p3">Your sleep suffers the most when you are stressed due to work or family. Try to manage your stress levels through yoga and meditation. This will help you sleep soundly at night. A sauna for home is a wonderful way to manage stress and relax your body and mind. So, go for it!</p> <p class="p3"><b>9. Watch your diet</b></p> <p class="p3">It’s not about being overweight, but about your last meal of the day. Make sure to have a light dinner. Also try to have it at least two hours before hitting the bed. This will not make you feel stuffed nor will it affect your night’s sleep adversely.</p> <p class="p3"><b>10. No electronics before bed</b></p> <p class="p3">Last but not the least, a sound sleep requires you to stop using all kinds of electronics and gadget at least two hours before you get into bed. The bright lights of gadgets affect your sleep to great extent. So switch off your TV, put away your smartphone and close your laptop.</p>

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