11 ways to help you sleep better
Don't let caffeine shots be the ultimate solution to puffed eyes, dizziness and an inability to concentrate at work, when the lack of a good night's sleep might be the real cause. As an adult, we require at least six to seven hours of restful sleep. Not only does it keep us more productive during our wakeful hours, proper sleep also helps in improving memory, cognitive and behavioral functions. Besides adults, sleep is also vital for muscular and skeletal development in children. Healthy sleep is essential for various metabolic processes, too. An individual who has slept well can take better decisions and is more creative.
As healthy sleep is necessary for metabolic processes in our body, its deficiency can lead to hormonal imbalance and diseases such as diabetes, hypertension, obesity, heart disease, and stroke.
Although select medications and physical factors such as arthritis, acid reflux with heartburn, menstruation, headaches and hot flushes may disrupt sleep patterns, there are tested ways to put your sleep schedule back on track.
#1. Fix a sleeping and an awakening time: Do not allow these designated time slots to drift. The body "gets used to" falling asleep at a certain time, but only if this is relatively fixed over a course of time. So, try to sleep at around the same time to naturally wake up at a fixed time.
#2. Avoid a nap during the day to sleep better at night: If you nap through the day, you might not be able to sleep well at night. The late afternoon for most people is a "sleepy time." Many people will take a nap at the time. This is generally not a bad thing to do, provided you limit the nap to 30-45 minutes and can sleep well at night.
#3. Avoid alcohol four to six hours before bedtime: Many people believe that alcohol helps them sleep better. While alcohol has an immediate sleep-inducing effect, a few hours later, as the alcohol levels in your blood start to fall, there is a counter-effect - it acts as a stimulant causing a wake-up effect.
#4. Ditch coffee before going to bed: Avoid caffeine four to six hours before bedtime. This includes caffeinated beverages such as coffee, tea and many sodas and chocolate drinks, too.
#5. Exercise regularly, but not right before bed: Regular exercise, particularly in the afternoon, can help deepen your sleep. However, strenuous exercise within two hours before bedtime can decrease your ability to fall asleep.
#6. Use comfortable bedding: Uncomfortable bedding can prevent good sleep. Evaluate whether or not this is a source of your problem, and make appropriate changes.
#7. Reserve the bed for sleep and sex: Don't use the bed as an office, work room or recreation room. Let your body "know" that the bed is associated with sleeping.
#8. Try a light snack before bed: Warm milk and foods high in the amino acid tryptophan, such as bananas, may help you sleep well.
#9. Practice relaxation techniques before bed: Relaxation techniques such as yoga, deep breathing and others may help relieve anxiety and reduce muscle tension.
#10. Establish a pre-sleep ritual: Pre-sleep rituals, such as a warm bath or a few minutes of reading, can help you sleep.
#11. Turn off the television set: Many people fall asleep with the television turned on in their room. Watching television before bedtime is often a bad idea. Television is a very engaging medium that tends to keep people awake. It is recommended that the television should not be in the bedroom.the bedroom.
(As told to Prerna Singh.)