If you are awake after 3 a. m., then falling asleep might seem quite impossible, but getting good sleep is under your control. If you follow certain good sleeping habits, instead of restlessness, you will enjoy a peaceful sleep. According to researchers, there are certain habits and practices referred to as “sleep hygiene” which can help anyone sleep for longer hours. Below are 7 simple tips to improve your sleep.
1. Avoid alcohol, caffeine, nicotine and any other chemicals that can disturb your sleep:-
You must know that caffeine is a stimulant that can help keep you awake. So, four to six hours before you plan to hit the bed, you need to avoid caffeine (present in tea, coffee, cola, chocolate and certain pain relievers). Smokers need to avoid using tobacco products close to bedtime. Though alcohol may get you sleepy, after a few hours it plays the role of a stimulant. It will wake you up a number of times while also affecting your sleep quality in the later part of the night. You should limit your consumption of alcohol to two drinks or less each day and avoid drinking three hours before bedtime.
2. Create a sleep inducing environment in your bedroom:-
A quiet, cool and dark environment helps promote sleep. To create such an environment use earplugs to lower volume of outside noise. You should use heavy curtains so that the room is dark enough. If you cannot avoid light in your room, use an eye mask. The temperature of your room should be comfortably cool, somewhere between 60 and 75 degrees Fahrenheit. Also, make sure your room is properly ventilated. Your bedroom should also have a comfortable mattress and comfortable pillows.
3. Follow a relaxing pre-sleep routine:-
An hour or so before you plan to hit the bed practice some relaxing activities. Take a bath, watch television, read a book, or practice some light and relaxing exercises. Do not get involved in anything stressful. Do not work and do not discuss any emotional issues. Psychologically and physically stressful activities can result in your body releasing stress hormone, known as cortisol, which increase alertness.
4. Hit the bed when you are really tired:-
If you struggle to fall asleep you might just end up getting frustrated. If you do not fall asleep within 20 minutes get out of bed, go to some other room, and do something relaxing like listening to music or reading till you get tired enough to sleep. There is no point to keep trying to sleep till it is dawn, rather, get yourself tired enough to fall asleep.
5. Do not keep watching the clock:-
If you keep staring at your clock while trying to sleep or even when you wake up in the middle of night, it might increase stress and make it difficult for you to sleep. Keep the face of your clock away from you. If you somehow wake up suddenly at night, and find it difficult to sleep within 20 minutes, get involved in some relaxing activity.
6. Keep a check on your evening meals:-
If you eat a pepperoni pizza at 10 p.m., this can be reason enough for a sleepless night. You should finish eating dinner few hours before you get into bed and stay away from food that can result in indigestion. If you feel hungry at night, eat foods that will not disturb your sleep.
7. Follow a proper sleep schedule and keep your internal clock active:-
If you go to bed and wake up at the same time every day, the internal clock of your body helps you sleep at the same time each night. Even on weekend nights try to follow the same sleeping schedule so that you do not have to experience a difficult time getting up on Monday mornings. It is a good idea to wake up each day at the same time as this sets your clock. If you could not sleep well the night before, your extra sleep drive will make sure your sleep is consolidated the following night.
Author Bio- This post has been written by Lisa Holland. She loves to write about Health and Fitness. She recommends PMIR as the best Pain Management and Injury Relief Centre.