The worst part is that physically all the tossing and turning is guaranteed to turn you into a crabby and worn out person during the next day. If getting good night's sleep is a struggle for you, then it's time to adopt a healthier lifestyle or tweak your current one. Today, we have compiled a list 20 best tips which will help get the most out of your sleeping hours.
Tip for better sleep # 1: Follow a sleep timetable
Follow a sleeping and waking up routine. Our sleep cycles work together with the 'circadian clock' of our brains. If you follow a same sleeping pattern, your brain will discipline your body to strictly maintain the same sleeping schedule. Hence, maintain a regular bedtime and wake-up time even during weekends to strengthen your circadian function which will help you to achieve a consistent and sound sleep.
Follow a sleeping and waking up routine. Our sleep cycles work together with the 'circadian clock' of our brains. If you follow a same sleeping pattern, your brain will discipline your body to strictly maintain the same sleeping schedule. Hence, maintain a regular bedtime and wake-up time even during weekends to strengthen your circadian function which will help you to achieve a consistent and sound sleep.
Tip for better sleep # 2: Create a bedtime habit and follow it
You can teach your body any form of bedtime activity like going for a shower or listening to a soothing music or reading a book before going to sleep.
You can teach your body any form of bedtime activity like going for a shower or listening to a soothing music or reading a book before going to sleep.
These types of activities will promote better sleep by easing the evolution period from wakefulness to sleepiness. All your pre-sleeping activities should preferably be done in dimmed lights. Never include electronic gadgets like TV or computer in your bedtime ritual as it will interfere with your sleeping pattern.
Tip for better sleep # 3: Take a small nap if you missed your sleeping pattern
If you failed to catch up on your regular sleeping timetable then opt for a nap during the day time instead of sleeping a little extra in the morning. Its best to pay off your sleep debts without disturbing your routine.
If you failed to catch up on your regular sleeping timetable then opt for a nap during the day time instead of sleeping a little extra in the morning. Its best to pay off your sleep debts without disturbing your routine.
If you break your timetable regularly, then the lack of sleep will put you at several sleep disorders risk like insomnia. Hence, pay your sleep loans by taking small naps or by practicing relaxation techniques during day time.
Tip for better sleep # 4: Create a sleeping environment
Deep sleep can be achieved only in a sleep-conducive environment. Choose a dark, quiet, comfortable and cool place to sleep. Your sleeping area should be without interruptions and noise - including your partner's snoring, too much light and heat. Use dark curtains, fans and ear plugs to create a sleeping atmosphere.
Deep sleep can be achieved only in a sleep-conducive environment. Choose a dark, quiet, comfortable and cool place to sleep. Your sleeping area should be without interruptions and noise - including your partner's snoring, too much light and heat. Use dark curtains, fans and ear plugs to create a sleeping atmosphere.
Tip for better sleep # 5: Avoid harmful drinks before sleep
Avoid drinking liquids like coffee, tea and cola at least four to six hours before bedtime. Coffee includes caffeine - a product which can keep you awake for hours. Wondering if you should refrain from drinking alcohol as well? Then the answer is yes.
Avoid drinking liquids like coffee, tea and cola at least four to six hours before bedtime. Coffee includes caffeine - a product which can keep you awake for hours. Wondering if you should refrain from drinking alcohol as well? Then the answer is yes.
Though alcohol can help you to sleep, but if you keep drinking regularly it can act as a stimulant and can keep you awake for longer. Hence, limit the consumption of alcohol to not more than one drink per day and avoid drinking before three hours of bedtime.
Tip for better sleep # 6: Restrict your area just for sleep and sex
Your bedroom should be the place for relaxation and rest. Practice only sex and sleep in your bedroom and never use it for talking on the phone, watching TV or eating.
Your bedroom should be the place for relaxation and rest. Practice only sex and sleep in your bedroom and never use it for talking on the phone, watching TV or eating.
Tip for better sleep # 7: Learn your sleeping position
Sleep position is the position you move onto before falling asleep. If you are not feeling sleepy, you will keep on taking twist and turns and will probably lie on your back or stomach until sleep hits.
Sleep position is the position you move onto before falling asleep. If you are not feeling sleepy, you will keep on taking twist and turns and will probably lie on your back or stomach until sleep hits.
Learn your best sleep position so that you can go in your dreamland as soon as you get into your bed.
Tip: Take a few deep breaths, relax and your body will assume that it's time to sleep and you'll be fast asleep in no time.
Tip for better sleep # 8: Good mattress is important
Invest in a nice, comfortable and supportive mattress and pillow. If your mattress is comfortable and supportive then you will be able to fall asleep sooner.
Invest in a nice, comfortable and supportive mattress and pillow. If your mattress is comfortable and supportive then you will be able to fall asleep sooner.
Tip for better sleep # 9: Limit daytime naps
Your long daytime naps can also be the reason for your sleepless nights. If you are struggling with sleepless nights than limit your snooze time to about 10 to 30 minutes and it should be ideally mid afternoon. But you are a night worker, and then you are an exception to this rule.
Your long daytime naps can also be the reason for your sleepless nights. If you are struggling with sleepless nights than limit your snooze time to about 10 to 30 minutes and it should be ideally mid afternoon. But you are a night worker, and then you are an exception to this rule.
Tip for better sleep # 10: Refrain from using TV or computer at night
Many people relax by watching television or using the computer at the end of the day. People, this is a big mistake and should be avoided as far as possible. TV lights can stimulate your mind rather than relaxing it. Hence, if you prefer watching your favorite show before going to bed, then it's best to tweak that habit.
Many people relax by watching television or using the computer at the end of the day. People, this is a big mistake and should be avoided as far as possible. TV lights can stimulate your mind rather than relaxing it. Hence, if you prefer watching your favorite show before going to bed, then it's best to tweak that habit.
Tip for better sleep # 11: Exercise regularly
Exercising regularly will help you to fall asleep easily and will also contribute to a quality sleep. However, finish your exercise at least 3 hours before bedtime so that your body temperature is associated with sleep onset.
Exercising regularly will help you to fall asleep easily and will also contribute to a quality sleep. However, finish your exercise at least 3 hours before bedtime so that your body temperature is associated with sleep onset.
Tip for better sleep # 12: Go to sleep when you are tired
If you simply hit the bed after a restful day, then we are pretty sure that you will actual struggle to sleep and this struggle to fall asleep can actually lead to frustration. If you're not asleep after 20 minutes, get out of bed, go to another room, and do something relaxing like deep breathing, meditation or listening to music.
If you simply hit the bed after a restful day, then we are pretty sure that you will actual struggle to sleep and this struggle to fall asleep can actually lead to frustration. If you're not asleep after 20 minutes, get out of bed, go to another room, and do something relaxing like deep breathing, meditation or listening to music.
Tip for better sleep # 13: Quit smoking
Cigarette is filled with nicotine and it is substance similar to caffeine. It acts as a stimulant and can keep you away from getting a good night's sleep. Hence, quit smoking if you want to sleep better or smoke fewer cigarettes at least four hours before bed.
Cigarette is filled with nicotine and it is substance similar to caffeine. It acts as a stimulant and can keep you away from getting a good night's sleep. Hence, quit smoking if you want to sleep better or smoke fewer cigarettes at least four hours before bed.
Tip for better sleep # 14: Manage your stress level
One of the biggest enemies of good sleep is your stress level. If you constantly worry then you are consciously hampering your sleep pattern. If you want to sleep well, then mange your stress level efficiently. Give yourself a break or share a laugh with your friends. Before bedtime, jot down what's on your mind and then set it aside for tomorrow.
One of the biggest enemies of good sleep is your stress level. If you constantly worry then you are consciously hampering your sleep pattern. If you want to sleep well, then mange your stress level efficiently. Give yourself a break or share a laugh with your friends. Before bedtime, jot down what's on your mind and then set it aside for tomorrow.
Tip for better sleep # 15: Visit a doctor
In spite of trying all the possible tips if you are still experiencing trouble while falling asleep, then consult a doctor as soon as possible. A doctor will actually help you to find out the core reason which is disturbing your sleep pattern. If you are experiencing trouble falling asleep for more than 20 days, then it's high time that you should take medical help.
In spite of trying all the possible tips if you are still experiencing trouble while falling asleep, then consult a doctor as soon as possible. A doctor will actually help you to find out the core reason which is disturbing your sleep pattern. If you are experiencing trouble falling asleep for more than 20 days, then it's high time that you should take medical help.
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