10 ways to enhance a better night sleep
Night sleep is a crucial mode to endow with your body a suitable time to relax and rejuvenate the energy within you. Scientifically proven it is important to get minimum sleep of 8 hours that later helps you feel fresh and energetic after waking up.
10 steps to a better night sleep
We all rush through the hurry burry of a busy day and then the growing stress, work load, tensions or relationship issues may seem to bother us while sleeping at night. Most of the people have issues in having a very mild sleep or waking up at the middle of the night or sometimes not able to sleep throughout the night, this can sound pretty normal to our ears but it is actually a serious reason to worry about. Many of the deaths are caused due to lack of sleep; sleep is a basic biological necessity just like eating food and breathing oxygen. Henceforth, it is important to cut out the reason which troubles you to have a peaceful sleep and here are the 10 steps to a better night’s sleep which you can try to get back your care free and relaxing sleep.
Scheduled time –
The best way to perk up your sleep is by following the schedule time to sleep every day. The sync in the routine time to wake up and going to bed at night helps in the routine function of the body as well, it’s an advantage for you to so as the clock ticks the meticulous time your body will physically give you the indications to sleep and it turns into a natural phenomenon.
Eradicate sleeping pills –
This may sound little unacceptable for those who has already established sleeping pills as the switch to their sleeping disorders. But it is medically verified that getting obsessed to sleeping pills can also be a root origin of facing natural sleeping sickness. The drug and supplements you intake can impinge on your body in an opposite way. So it is best to consult a doctor before taking any pills as such and recommended to take only the prescribed pill according to the given routine.
Reduce caffeine –
Caffeine is a strong substance present in beverages like coffee, coke, and tea. Caffeine is stimulants that hang about in your body for 8 hours after consuming and usually known for a substitute to keep off the sleep. Consuming caffeine before bedtime can either prevent you from falling asleep or stop your metabolism from entering into the state of deep sleep. So it is advised to cut off caffeine from your diet after 2pm.
Comforting ambiance –
we habitually face hitch getting sleep in the places where we don’t feel at ease. A soothing atmosphere is imperative to feel hassle-free and calm your mind and keep away from useless distractions while sleeping. Clean bed and neat surrounding can help you feel fine and make your mood cheer up. It is suggested to keep your bedroom well equipped with comfortable mattresses and pillows. Hence advised a comfortable sleep is a peaceful sleep.
Eliminate intake of alcohol –
Generally people think that taking few sips of alcohol helps them to sleep promptly and better but alcohol may act as a stimulant after few hours of consuming. The alcohol level in blood initiate to decline after few hours of consumptions leading it to act as a stimulant and dropping the quality of sleep.
Turn down the lights –
Lights can be a medium of relentless distraction while sleeping. It is better to turn off the lights while sleeping as a dark ambience could make you sleep in peace. Instead of causing distraction try to make them your wake up signal so that the morning sunrise could wake you up straight. Use heavy curtains in your bedroom or eye mask if the peeping light from your neighboring house distracting you and keeping you stare constantly at the window. Turning down all the medium of lights could help you sleep promptly.
Power down your gadgets –
Whether it’s the constant buzz of messages, flooding notifications, the free surf sites, and the interesting level of game to qualify or the beeping blue light of incoming calls; the excitement level of the person reaches to the level where the importance of social networks becomes the priority of a person over the necessity to sleep. Nowadays cell phones and laptops are universal distractions and act as a barrier to sleep. If you want your sleep to be peaceful then try power down the gadgets that distracts you from sleep or put them aside in silent mode. Try switching off the world to sleep happily.
Develop pre sleep routine –
If you are having difficulty in catching up with sleep then ease the time with doing some pre relaxing activities before going off to bed like reading bedtime stories, listening to slow music, taking bath or watching television. Break down your stress by avoiding core activities like discussing a project, working or thinking about emotional issue. Taking too much stress secretes the stress hormone which is also called cortisol which increases alertness and losing sleep.
Sleeping posture –
Sleeping posture can highly influence the sleeping order of a person. Comfortable and correct sleeping posture can involve you into deep and comfortable long sleep. Make sure of the pillow position while sleeping, this can affect your style of sleep or else you could wake up at the middle of the night complaining about your neck pain. Some people use side pillows to lay their legs on as a way of relaxing, this can also do the trick to get a comfortable sleep.
Avoid being a clock –
watcher- Staring at the clock constantly while going to sleep won’t help you sleep instantaneously. While you are trying to sleep you may wake up suddenly at the middle of the night thinking about the time, this increases more stress in your body, making it harder to fall asleep again. So it’s better to turn the clock face away from you and let your body acts as an internal clock set.
The following 10 steps to a better night sleep would surely benefit you if it is follow positively. Sleep is vital for a peaceful mind and body and it can surely help you to avoid facing serious health issues in future. We work all day long, so does our body, a proper break is needed for both to mend the impairment and loosen up ourselves.