The importance of sleep is to stay healthy and fit . We always try our best to take eight hours of quality sleep in bed at any cost. But we also know that this is easier to say than to get a sound sleep.
So we have compiled the best tips for a sound and quality sleep.
1. Set an alarm to go to bed
If you constantly regret to go to bed to meet a soothing sleep routine, remember to set your alarm – to go to bed .
2. Do not be over drunk before going to bed
Although it can greatly help to fall asleep, when the effect of alcohol wears off later in the night , you are more likely to wake up several times a night.
3. Put on socks.
Some people have a problem with the cold environment. But the warm hands and feet predicts how quickly you will fall asleep . According to a study wearing a pair of clean socks before going to bed accelerate the process of getting a good sleep.
4. Bedroom should be dark.
Even the most discreet glow – like a digital alarm clock – can be irritating. If you cannot cover all sources of light in your room, consider using an eye mask.
5. Maintain a cool temperature if you want a quality sleep.
The comfortable temperature in the bedroom , is sometimes difficult. A too hot or too cold room, both can disturb your sleep. Always prefer room temperature between 20 and 25 degrees.
6. Release the pressure one hour before bedtime.
Turn off the lights & all your devices – smartphones, computers, televisions – about 60 minutes before going to sleep. Bright light is one of the strongest signals to the brain indicating that it is time to be awake and alert. So start sending the opposite signal as soon as possible.
7. Stop having caffeine in the afternoon.
The little start of the afternoon remains in your body longer than you think. The experts recommended to stop early caffeine afternoon to be sure not to stay awake in bed later.
8. Exercise regularly.
According to a survey, regular and vigorous sports would benefit for a better quality sleep. The best thing is that it does not require much effort: add a few minutes of activity to your day can make a big difference in your sleep.
Note: It is better to ensure that sports sessions expire a few hours before going to bed.
9. Avoid heavy food when going to bed.
Your body is not meant to digest during sleep, which is why a large meal just before bedtime can keep you awake at night. Since proteins are particularly difficult to digest , if you must eat late, opt for something lighter.
10. Paint your bedroom with soothing colors.
It can be a soothing blue or a warm yellow – the color does not matter as long as it calms you. Always try to choose a matte finish rather than a shiny finish .
11. Preserve your bed for sleep and sex only.
Reading in bed is a form of relaxation. Whether it is a fascinating book, a science fiction book or any other book calming your emotional or intellectual focus, reading is often more entertaining and relaxing. Opt for lighter reading before going to bed , and do not carry beyond your couch or favorite chair.
12. Maintain silence in the room.
Sounds from electronic equipment or the ticking of a watch can easily be kept outside the room. To isolate a snoring partner or sirens screaming in the street, try a pair of earplugs.
But the room should not be too quiet.
When your room is so quiet you could hear a pin drop, every little night noise becomes much more obvious and disturbing.Buy a white noise generator if your room is too quiet.
13. Keep your pets away from bed
Every little purr.. or tail movement can disturb your sleep. Moreover, animal fur can cause reactions in people with allergies, which can even disturb their sleep.
14. Make sure your mattress is comfortable.
Believe it or not, An uncomfortable mattress can be the source of your sleepless nights.The reason could be many , the mattress has lost its softness or because it is simply too small , it is important to recognize the signs showing that it is time to buy a new one. One must change it every five to ten years .
15. Take naps – wisely.
A small day nap cannot affect your nighttime sleep, and can also improve memory, alertness and job performance. Simply make sure to limit your nap to 30 minutes maximum, and do not take your nap too close to the time you go to bed
16. In a shared bed, take separate quilt.
Quilt should not be shared as during sleep you might get up , if your partner takes on the complete quilt which will leave you shivering. Always use a separate quilt on the shared bed.
17. Sleep / wake should be at fixed hours, even on weekends.
Sleeping late during weekend can disturb your natural clock and will create problem after weekend finishes, as it will lead to an unpleasant Monday due to lack of sleep.
18. Get rid of your thoughts before you go to bed.
If a bunch of thoughts run through your mind, it becomes difficult to get a sound sleep. It is perhaps better to take time and make a to-do list for the next day and forget the rest. Do not overthink and Go to Bed. Yoga, meditation or even prayer are effective techniques to get your mind to subside. These peaceful activities can help you to slow your breathing and heart beats.
If the exercise is not your cup of tea, simple breathing exercises can help you. Deep breathing mimic the sensation of the body when it is already relaxed, and after a series of inhalations and exhalations, you can feel calmer. This is because, according to NPR, breathing deeply, it stimulates the parasympathetic system of the body.
19. Try aromatherapy.
The scent of aromatic oil has notorious benefits on sleep. A study showed that a sniff before going to bed allow a deeper sleep . It helps people with insomnia to fall asleep more easily .
20. Take a warm bath.
A good bath slightly increases your temperature. When coming out, your body will cool slightly, a process mimicking natural drop in body temperature caused by the brain when it prepares the body for a quality sleep. A warm bath before going to bed seems to help fall asleep faster, but also to enjoy a better sleep quality.
21. Try to gradually relax your muscles.
This relaxation exercise involves stretching and then relaxing muscles throughout the body. This can improve sleep quality and reduce fatigue .
Visualizing may sound a bit silly the first time we try it, but try to imagine yourself in a quiet , relaxing and restful situation. This method of deep relaxation can slow brain wave activity and bring to a quality sleep.
23. If you really can not sleep, get up.
If all else fails, get out of bed as extended stay on bed will stress you more and further complicate a little sleep process. Experts recommend getting out of bed and do something else – as long as it is relaxing and does not include too strong lights. Then go back to bed when you’re really tired.
24. When you are awake, try immediately to take advantage of sunlight.
There is nothing like a bright light to force your brain to stay awake and alert. Take advantage of natural light – for about 15 minutes .Waking can help late night sleepers to reprogram their biological clocks and drifting off to sleep earlier at night.
25. Fight snoring.
Many People snores which becomes difficult for the partner to sleep and sometimes very irritating.Simple tricks can help you control snoring .Avoid alcohol before bed and try to lose weight.
It is possible that your snoring be a sign of sleep apnea, a potentially dangerous sleep disorder that makes you stop breathing for short intervals, sometimes up to a hundred times per night. Radical changes such as losing weight or stopping alcohol can help, but often to really improve sleep, additional treatment – Typically with a ventilation – continuous positive airway pressure machine (CPAP) – is recommended by the doctor.
26. Try a new pillow.
Dust might love your pillow even more than you. In some people, the accumulation of these small creatures can cause allergic reactions that make sleep more difficult. Generally, pillows should be replaced every 12 to 18 months. Always sleep with with a good pillow.
27. Don’t sleep with stress .
We are not saying that it is better to act as if nothing had happened, but the best is not worry too much while going to sleep on bed, else it becomes more difficult to sleep.
28. Avoid drinking water too much before bedtime.
Never stay dehydrated, but remember to drink less water a few hours before going to bed to save you a trip to toilet in the middle of the night.
29. Stop smoking.
Nicotine, like caffeine, is a stimulant and can therefore keep you awake at night. Smokers are four times more likely to feel tired when they wake up than nonsmokers.
30. Consider therapy.
Your sleep problems may be a little more serious and require professional advice. The cognitive behavioral therapy is considered the ultimate standard for treatment of insomnia and usually involves meeting a therapist for several sleep evaluation sessions.
The above mentioned points might help you to have a sound sleep, if YES! Please do comment.