Insomnia – lack of sleep in the late nights, but not able to wake up early. When you reach the office with tired eyes and a depressed face, everyone may glare at you. Many people complain about the same sleeping issue. For an adult, 6-9 hours of sleep is essential to keep them healthy and energetic. For children and senior people, some kind of liberation can be taken. Those who sleep well at night can wake up in a refreshed mood and spend an energetic day at the office. Here, I suggest a few simple tips to get good sleep at night.
How to Get Sound Sleep?
1. When you feel sleepy, go to bed. Make a habit of waking up without the help of an alarm. If you follow this trick for 4 or 5 days, you will get to know about your sleeping style. Then follow the same pattern for sleep, for working days and holidays. Though it’s not easy for working people to follow this ‘timetable’, in the long run, it gives better results.
2. If you do regular exercise, it gives good sleep too. When you exercise, your body temperature slightly increases, and after 5-6 hours, it starts decreasing and restores the original temperature. When our body temperature decreases, we fall asleep. If you do some exercise in the evening, it provides you with a sound sleep at night.
3. Have your dinner at least three hours before sleep. When your stomach is full, and you go to bed very soon, it gives rise to several digestive problems and gastric troubles. Before bed, take a glass of warm milk or eat some fruit in small quantities.
4. When you feel sleepy in the late evening, you may have a cup of hot coffee or tea, the enemy of sleep. Your body needs to work for the next 6 hours to flush out half the amount of caffeine present in one cup of coffee. So avoid taking such beverages in the late evening.
5. Your room should be dark, away from all forms of light. A chilled atmosphere away from all forms of sound can also keep your mind calm and provide it with sound sleep. 70 degrees Fahrenheit is the ideal temperature for a bedroom. You can also wear an eye cap to avoid exposure to light. Earplugs help you to isolate from external sound factors. If you want to listen to some light music before sleep, you can experiment with it as well.
6. Make some good habits a daily routine just before you go to sleep. For instance, if you have a habit of washing your feet before you go to sleep, do it regularly. The same is the case with reading, prayers, meditation, or listening to music too.
7. Use a good mattress that is comfortable for you. If you turn around during sleep, it may be due to the discomfort of the mattress or pillow used. Avoid sleeping on a strong and flat surface. Choose soft mattresses that provide sufficient support to your backbone. Avoid mattresses with extra softness, too. Your mattress may be expensive and of high quality, yet its expiry date is up to 10 years. Replace your old mattresses with new ones.
8. Your bed should be for your sleeping purposes only. Avoid watching TV and use of mobile in your bed. If you feel that bed is only for sleeping, your body and mind prepare for sleep instantly when you approach it.
9. If you are deprived of sleep even after lying in bed for 20 minutes, read a book or listen to music, sitting somewhere else. When you feel sleepy, go to sleep.
Image source: Pixabay
Also read a few more topics on sleeping disorders and methods to get sound sleep. Click on the links to read
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