Good sleep is most important to stay healthy and fit, not only this even your whole next day’s functioning depends on the quality of your last night sleep.
Difficulty in getting a sound sleep ? Having lots of hypertensions that don’t let you sleep better?
Here are some proven tips that help you knowing how to sleep better as soon as possible-
1. FIX YOUR SLEEPING SCHEDULE-
As it is always advised to sleep at least for eight hours to stay fit and healthy. Many studies found that amount of sleep for a healthy adult is at least seven hours because quantity of sleep never helps you to stay fit instead quality of sleep does.
It is most important to go to bed early and wake up early every day for better sleep but research shows people tends to sleep and wake late on weekends which makes their sleep schedule irregular.Try to maintain your sleep schedule on regular basis for better sleep.
If you don’t fall asleep within about 30 minutes, try to do some relaxing activity like reading books or listening to soothing music which make you sleep better and improves quality of sleep.
Through consistency with your sleeping and waking times, you can expect good quality sleep, better sleep and can stay healthy and fit.
2. EXERCISE REGULARLY-
Exercise is one of the best ways to make you sleep better and improve your health and has been used to reduce symptoms of insomnia. With proper exercise and better sleep you let your body and mind stay fit and healthy.
Even people with severe insomnia, it is found that exercise provided them more benefits than other drugs and medication.
Exercise increase the quality of your sleep and helps to reduce your wakefulness or anxiety. Although daily exercise is important for a better sleep, but performing it too late in the day may cause sleep problems because exercise increases alertness and some hormonal changes which disturbs sleep cycle.
3. PRACTICE TO RELAX YOUR MIND BEFORE BED-
As we know relax mind increase the quality of sleep and let you sleep better and long. That’s why many people set their pre-sleep routine that helps them relax. It is found that methods of relaxation before bedtime shown to improve quality of sleep and getting better sleep and are another common way used to treat insomnia.
Methods and techniques like listening to soothing music, reading a book, take a good hot bath or shower and many others helps to sleep better and improves quality of sleep.Try out all available different methods and find what works best for you for getting better sleep.
4.INTAKE LESS LIQUIDS BEFORE BED-
Excessive or frequent urination during night time is called nocturia as per medical. It affects quality of sleep and body energy. Drinking more liquids before bed may result in similar symptoms.Even if hydration is essential, it’s advice and wise to reduce fluid intake in the late evening. It is important to not drink any liquid at least for 1 to 2 hours before bedtime.You must ensure to use the bathroom just before you go to bed that may also reduce your chances to wake up in the middle of the night and helps you to sleep better through the night.
5. TAKE A RELAXING AND GOOD SHOWER BEFORE BED-
Another popular way to sleep better is to take a good hot bath or shower before you go to bed.
Studies indicate that by doing so,it can improve overall sleep quality and let you sleep better,help people — especially older adults — fall asleep faster or reduce tensions and anxiety.
6. EVALUATE YOUR ROOM TEMPERATURE-
It is believed that exposure to light might make it more challenging or difficult to fall asleep.Create a room that’s ideal for sleeping. Often, this means cool, dark and quiet. Avoid long term use of light-emitting screens like laptop, smartphones etc just before bedtime. Consider using room-darkening shades.
Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep or increase quality of sleep.
7. GET A COMFORTABLE BED, PILLOW AND MATTRESS-
Having or Investing in a good bed, mattress and pillows is very essential for our health. The right mattress, pillow & sleeping conditions will lead to a good night’s sleep. So always try to choose mattress or pillow wisely.A poorly chosen mattress and pillows or old ones can result not only affect getting better sleep but leads to actual problems with your health.If we take the fact that an average person sleeps for 8 hours a day, that means we will sleep for 229,961 hours in our lifetime or basically one-third of our life. So, we would definitely prefer to spend it comfortably and happily.
8. USE PROPER AMOUNT OF BRIGHT LIGHT DURING DAY-
Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration. In people with insomnia, daytime bright light exposure improved them to get better sleep and sleep quality and duration. It also reduced the time it took to fall asleep.
While most research is in people with severe sleep issues, daily light exposure will most likely help you even if you experience average sleep.
Sleep plays a very important role in our life and health.
So try above listed method to get better sleep and improve your quality of sleep.
If you are interested in optimal health and wellbeing, then you should make better sleep a top priority.