How to sleep better

 

A good night’s sleep is as important as having a healthy diet and exercise. If you do it regularly, as part of your daily routine your body will get the most benefit from it. A calming breathing technique can help reduce stress and anxiety. Stick to specific timing and make sure your bedtime is early enough to ensure you get a full night’s rest.

Moderate Noise and Light:

Think of your bed­room as a sanc­tu­ary you retreat to after a tiring day for rest. Also, as you design your bedroom, make every inch of space frustration-free. There are lots of ways to relax:

a warm bath (not hot) will help your body reach a temperature that's ideal for rest

writing "to do" lists for the next day can organise your thoughts and clear your mind of any distractions

relaxation exercises, such as light yoga stretches, help to relax the muscles. It also helps settle you at the moment and stop unhelpful thoughts.

In addition to this, checking Facebook and WhatsApp in bed on your mobile won’t help your brain and body wind down. Practice breathing and fitness exercises for a good amount of sleep in the night. This programmes the brain and internal body clock to get used to a set routine.

Most adults need between 6 and 9 hours of sleep every night. Do not exercise vigorously, as it will have the opposite effect

relaxation CDs work by using a carefully narrated script, gentle hypnotic music and sound effects to relax you

reading a book or listening to the radio relaxes the mind by distracting it

avoid using smartphones, tablets or other electronic devices for an hour or so before you go to bed as the light from the screen on these devices may have a negative effect on sleep. To regulate a perfect sleep, sleep and wake up at the same time each day. Avoid doing things before bedtime that are likely to overstretch or overstimulate your nervous system. Switch off electronic devices, such as TVs, mobile phones and computers that emit high levels of blue light. Get your bed free from electronic gadgets, bright lights and noise and make sure your bed setting is dark, quiet, and tidy. Follow the tips below to have a good night’s sleep.

Preparing for Bedtime:

Many of us often struggle to get a good sleep and when it comes to sleep, comfort is key. By working out what time you need to wake up, you can set a regular bedtime schedule.

It is also important to try and wake up at the same time every day. If you can, go to bed a bit later as this may help trigger sleep. Bad quality blankets & comforters and a poor quality bed also cause problems like body aches or neck sprains. While it may seem like a good idea to try to catch up on sleep after a bad night, doing so on a regular basis can also disrupt your sleep routine.

Make sure you wind down:

Winding down is a critical stage in preparing for bed. A stress-free bedroom helps give a sense of relaxation and comfort.

The Timing of Sleep:

For many of us, our busy work and home lives can make us feel like there’s just not enough hours in the day. Exposure from blue light can trick your brain into thinking it’s still daytime and reduce the quality of your sleep. Believe it or not, there is a lot more than simply turning off all your lights that go into getting a night of good sleep. A proper sleep routine can be helpful. Avoid napping late in the afternoon. If you are confused as to how to set a proper bedroom setting, consult with an expert interior designer who will be able to help you

First of all, keep regular sleeping hours. Organize every space so it is easier for you to go to sleep and get ready in the morning. For some, having a good night’s sleep may seem like an impossible goal. Make sure your bedroom has a comfortable ambience and you have comfortable bed accessories for a more peaceful slumber. Only a person with a healthy mind and body can enjoy a good night’s sleep. If noise or light is a problem, consider investing in some earplugs and thick curtains that block out light.

Blankets & Comforters:

Make sure your mattress, blankets & comforters are comfortable and your sheets are made from a high thread count. So for having a peaceful sleep it is important to create a relaxing environment. But what one must realize is you have much more control over the quality of your sleep than what we actually think we have.

It may uncover lifestyle habits or daily activities that contribute to your sleeplessness.

If you see your GP or a sleep expert they will probably ask you to keep a sleep diary to help them diagnose your sleep problems.

A sleep diary can also reveal underlying conditions that explain your insomnia, such as stress or medicine. Your bedroom should be a relaxing environment. Unlike most vigorous physical activity, sex makes us sleepy. If you're disturbed by noise, consider investing in double glazing or, for a cheaper option, use earplugs.

Keep a sleep diary:

It can be a good idea to keep a sleep diary. Experts claim there's a strong association in people's minds between sleep and the bedroom.

However, certain things weaken that association, such as TVs and other electronic gadgets, light, noise, and a bad mattress or bed.

Keep your bedroom just for sleep and sex (or masturbation). This has evolved in humans over thousands of years.

Your bedroom ideally needs to be dark, quiet, tidy and be kept at a temperature of between 18C and 24C.

Fit some thick curtains if you do not have any.