Are you finding it hard to get a good sleep at night? I am sure your answer is yes and this is the reason why you are here reading this article. So, how to get a good night sleep? How to be relaxed both emotionally and physically while sleep? This is something I am going to tell you through this post. Read on.
How To Get Better Sleep?
Just like healthy diet and an everyday workout routine, sleep is extremely important in a human’s life. After those hectic working hours all day, your body needs rest as well as rejuvenation and nothing can relax your body better than a proper full night sleep. But any interruption in this makes a person feel tired the next day. He or she might not be able to carry out all the tasks smoothly. Even though everyone has a sound sleep, few find it hard. They face troubles or struggle every single night to sleep. Well, if you are one among them then here are few tips to help you. You have to plan and do few things before going to bed on a daily basis. The below listed strategies are tried and true. Following them is a surefire way to get a deep, relaxing and a natural sleep at night. Now, a sleep strategy that works for one might not work for you as well. Hence, you will have to experiment as to which works for you.
1. Sustain A Healthy Sleeping Schedule
To be coordinated with the body’s sleeping & waking cycle naturally, a healthy sleep schedule would be the first important strategy you need to head with. If you maintain a normal sleep schedule — as in going to sleep on time and waking up on time each day, then you will certainly feel much energized, rejuvenated and refreshed when compared to those tiny nap time you often have during the day. This holds factual even if one alters his or her sleeping schedule by 1 or 2 hours (but not more). What actually important over here is consistency. Make it a habit to sleep at same time each night.
Select a time wherein you usually feel tired. This prevents you from tossing and turning. Now, don’t break this daily sleep time routine (even if it is a weekend). Weekends and holidays tempt to sleep for longer time. Thus, you are breaking the schedule you have set now. The concept out here is to make you get used to a routine so that you gradually recover from your sleeping problems and soon will be able to have a healthy sleep every night but if you break them in weekends then the trick fails too.
2. Make Sure That Your Room Is Dark While You Sleep
This is one of the most vital tips to note down when it comes to how to get a good night sleep. Unless the room isn’t dark and cozy, you will not have proper sleep. The darker is the room, better and good sleep you get. Switch off the lights, turn off your gadgets and make use of heavy curtains for blocking light that comes from windows. If you feel comfortable, use a good quality sleep mask for covering your eyes.
3. Focus On What You Eat
The one biggest mistake people often do is that they go to sleep either stuffed or hungry. This discomfort is yet another reason for a person to be awake. “Right diet at the right time” – is something you need to apply in your daily life. In addition, limit the drinking proportion before going to bed, as this prevents disruptive middle-night walks to the restroom. Caffeine, alcohol and nicotine deserve little caution too. According to research, the effects of caffeine and nicotine take hours for wearing off and can even wreak havoc onto one’s sleep quality. Moreover, alcohol may make put you to sleep initially but greatly disrupts the natural sleep later during night.
4. Take Deep Breaths Whenever You Can
If you are still wondering how to get good sleep then this technique is something you require following. Breathing deeply has proven to reduce heart rate, panic attacks, blood pressure and of course sleeping troubles. Moreover, deep breathing releases endorphins & relaxes the body thoroughly. Inhale for five seconds, take a pause for say three seconds and then exhale for 5 seconds. Begin with eight repetitions initially. Gradually, increase the count to 15. In order to make sure if you are actually doing this breathing approach right, try buying a children’s bubbles bottle, breathe in & out through your abdomen. Blow through its wand. This steady and smooth breath you use for blowing a bubble effectively should help you get a good night sleep.
5. Be Comfortable
Unless you are prepared and comfortable to go to bed, you won’t get proper sleep. Prepare your room in a way that it is perfect for sleeping. Frequently, this means dark, cool and silence. Consider using thick curtains or room-darkening shades, a fan, earplugs or devices that creates a very comfortable environment for you to properly sleep.
Apart from the above, you need to have comfortable pillows and mattress too. These 2 contribute to a healthy sound sleep. Since good bedding features are subjective, pick what feels comfortable for you. Suppose, you share the bed with someone, then ensure that there is sufficient room for both of you. On the other hand, you have pets or kids, consider setting limits as to how many times should they be sleeping with you.
6. Stretch Often
Whether you are stressed, feeling full, restless, sleepless or tired – just stretch. This rejuvenates your muscles and loosens everything in your body, ultimately making it feel 100% better and good. Do few stretches before going to bed. Perform them unhurriedly & only do what is right and comfortable to your flexibility level.
7. Pay Attention To Your Medications
Certain medications cause side effects. One being improper sleep. Beta-blockers (suggested for high BP – blood pressure) might cause insomnia or lack of sleep. So can the SSRIs (antidepressants that include Zoloft & Prozac). And this is the beginning. Note down each supplement and drug you take & let your doctor go through it. Let him or her evaluate how your medications are affecting your natural sleep process.
8. A Warm Cozy Shower Truly Helps
Believe it or not but taking a hot cozy shower right before your bedtime relaxes all your tensed muscles and aids for a better sleep.
9. Caffeine Is Not Your Good Friend
When it comes to how to get a good night sleep, caffeine is something you need to avoid. It keeps a person awake & that is not what one wants for a sound sleep.
10. Stop Eating Right Before Your Bedtime
Now, it is very important for people having sleeping troubles to note this. Eating right before your bedtime causes sleeping issues. You need to give a minimum of two hours gap between your dinner & sleeping time. This lets the food to be digested.
11. Keep Your Dinner Super Light
Yet another important aspect to remember for a good sleep is to keep your dinner super light. You should be neither too stuffed nor hungry before your sleeping time. Eat something that is light and filling. High fat foods are very hard for your tummy to digest. Heavier are the foods, harder will be for you to fall asleep. Moreover, be conscious of those spicy foods too because it causes acid reflux and I am sure you know what does heartburn feel like. When it occurs, a person feels it very unpleasant.
12. Don’t Drink Alcohol Prior Your Bedtime
Alcohol is a depressant. Even though it might make you fall asleep easily in the beginning but later, it keeps you awake in the night. Once alcohol is completed digested, the body lacks alcohol and thus causing one to be awake during nighttime.
13. Quit Smoking
Nicotine acts as a stimulant. Therefore, it prevents one from going to sleep. In addition, many active smokers experience some withdrawal pangs during night. These smokers are four times likely never to feel completely relaxed after a good night’s sleep when compared to nonsmokers. Well, this is what the studies show. Smoking exacerbates breathing disorders and sleep apnea, which stops one from getting proper rest at night.
14. Make Sure Your Bedroom Is Quiet
Still pondering how to get a good night sleep? Well, then this is something you need to note. For a sound sleep, it is important for one to have a quiet room. There shouldn’t be any noise like that of television, music system or play station. Sleeping without any distractions is ideal for a clear mind.
15. A Soothing Scent Truly Helps
Aromatherapy is been used since ages. It heals many things. Even your sleeping trouble can be cured with few soothing scents. Certain smells like lavender, ylang-ylang and chamomile activate the brain’s alpha wave actions, which in turn leads to ultimate relaxation & makes sure that the individual sleeps more soundly. All you have to do is to mix some drops of pure essential oil with water and fill it inside a clean dry spray bottle. Spray little on your pillowcase.
16. Electronics Can Harm Your Sleep Greatly
More a person spends his or her time before a computer, tablet, phone, laptop, desktop and television, more is the mind busy thinking something or the other. You are not giving rest to it. Don’t be fiddling with your gadgets all the time. Allow your body to take rest.
17. Manage Stress
Whenever you have some sort of activity to do — your brain comes into action – it has to think. More is your brain under process — your sleep is suffered. In order to restore peace, try few healthy ways for managing stress. Begin with the nitty-gritty like say for example, getting prepared, setting priorities & delegating tasks. Most importantly, take a break when you really need one. Share hearty laugh along with your friends.
18. Limit Your Daytime Naps
Yes a nap is always good for your health during daytime but taking tiny sleeps frequently can interfere the nighttime sleep — particularly if you are suffering insomnia. If you still prefer taking a nap in the daytime, limit to around 10 to 20 minutes & make sure that it is in the afternoon.
When Should You Consult A Doctor?
There are many problems associated to sleep, and they are not always clear. If none of the above listed tricks seems working out for you or you still find it hard to sleep then realize that it is time to meet a doctor. Suppose you are suffering headaches during mornings or something is making you constantly sleepy, then it is a red sign. If anything disrupts you abnormally, then don’t hesitate to ask a health expert. Taking this lightly can affect your health massively later.