10 Ways to Sleep Better
Sleep requirements vary from individual to individual and range from as few as four hours to even nine or ten hours per day. However, it is important to understand that the quality of sleep is perhaps more important than the number of hours of sleep. One can sleep for ten hours and yet feel morose and weary afterwards, whereas someone who enjoys as little as four hours of good sleep can feel greatly refreshed upon waking up. The following tips can aid in improving the quality of your sleep.
1) Set up and stick to a sleep schedule. If possible, also establish and maintain a “sleep ritual” before bedtime. Going to bed and waking up the next morning, at the same time each day is an excellent way to keep the body’s in-built sleep rhythm toned and in good condition. The sleep ritual can include performing a simple sequence of activities that condition the brain and body to feel sleepy before finally going to bed.
2) Having a slightly lower body temperature, along with moderate levels of physical exhaustion helps you swiftly fall asleep without much tossing and turning in bed. A good way to achieve this would be to follow a short twenty or thirty minute exercise regimen somewhere in the late afternoon. During exercise, body temperature is elevated but afterwards, the relaxation period begins and by bedtime the body temperature falls off to a point that helps in sleep induction.
3) A warm bath before going to bed can work wonders to relax the body. Adding a few drops of certain aromatics oils to the water can provide additional relaxation. An example of such oils is Lavender oil that has known calming effects.
4) Bedtime reading is another useful aid to falling asleep gently. The material can be stories or articles that do not elicit too much thinking. Magazine material with plenty of serene imagery or descriptions of natural scenery, etc… make apropos bedtime reading.
5) Doing away with foodstuff that can potentially cause upset stomachs is advisable. Specifically, hot and spicy foodstuff, and those with plenty of oil should be avoided as such food items can give rise to severe heartburns and stomachaches during the night.
6) Drinking a glass of warm milk before going to sleep is recommendable for most people. Milk contains an amino acid called tryptophan that is known to promote sleep.
7) For the majority of us, listening to soft music, without the vocal has a relaxing effect, which in turn promotes the process of falling asleep.
8) Shutting off arrhythmic and intense signals that stimulate our sense organs helps us in enjoying better sleep. Shrill sounds, loud noises, excessive lighting, strong or noisome smells, a badly made bed, etc… are things to be avoided in the sleeping area.
9) Excessive fluid intake prior to going to bed should be done away with. Drinking plenty of fluid before taking to bed, will, during the course of the night cause a full bladder, which in turn will trigger strong urges to urinate that can disrupt sleep.
10) Abstaining from alcohol consumption before bedtime is recommended. Although alcohol can help a person fall asleep rather abruptly, it can give rise to bouts of wakefulness during the night and cause disturbed sleep.