• Six tips to sleep right

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    Given today’s hectic lifestyle people are facing a lot of stress which directly impacts their sleeping behavior. Many are not able to get quality sleep which in turn takes its toll on their health and quality of work.

    Of-course it is easy to pop a sleeping pill which you can get from any pharmacy on the Internet. But why do that when you can get quality sleep just by following a few simple steps as follows:

    Caffeine content in your blood will not allow you to get sleep early resulting in you tossing and turning in your bed for longer hours

    Caffeine content in your blood will not allow you to get sleep early resulting in you tossing and turning in your bed for longer hours

    Tip 1: Avoid caffeine drinks in the evenings
    Try and avoid drinks containing caffeine like coffee, tea, cocoa and cola drinks late in the evenings. Caffeine content in your blood will not allow you to get sleep early resulting in you tossing and turning in your bed for longer hours. Similarly avoid alcohol at all costs. Alcohol does make you feel drowsy but will impact the quality of your sleep.

    Tip 2: Eat right before bed time
    Bed time snacks are good, but don’t over-eat them. Try and stick to a light meal. Overstuffing your stomach will make you feel tired but your body will have to stay awake half the night digesting the food. A glass of hot milk or other malted food drinks will do a lot of good by relaxing your brain. Turkey and peanuts have similar effects too.

    Overstuffing your stomach will make you feel tired but your body will have to stay awake half the night digesting the food

    Overstuffing your stomach will make you feel tired but your body will have to stay awake half the night digesting the food

    Tip 3: Sleep in the right position
    The position in which you sleep pretty much decides the quality of sleep you will get. The best way is to adopt a midline position. In this position the head and the neck are kept fairly straight. If you sleep on your back, keep a supportive pillow under your keens. If you sleep sideways keep the pillow between your keens. Try and avoid sleeping on your belly as this can lead to body aches.

    Tip 4: Maintain a sleep routing
    Keeping a sleep routine will ensure that your brain automatically winds down at the same time every night. So make it a point to sleep and wake up at roughly the same time every day. Sleeping during the day is not recommended as this will hinder your night sleep. You can consider taking some short 15 minute naps though. You can also consider some bedtime routines like taking a quick bath before you sleep every day, or reading a book. This will pass on signals to the brain that it is time to sleep.

    If your bed is uncomfortable and feels uneven, or if is starts making noises then it is time to get a new bed

    If your bed is uncomfortable and feels uneven, or if is starts making noises then it is time to get a new bed

    Tip 5: Relax before you sleep
    Bring your body to a relaxing state before you sleep. Do not perform any activity that can increase your anxiety levels. If there is a lot going on in your mind, write them down on a piece of paper. This will help release your anxiety and stress levels. Try to avoid watching TV, listening to heavy music or reading books that can make you feel nervous. Listen to some calming music instead and try to relax.

    Tip 6: The right bed and bedroom
    Use your bed as a place to sleep and not a place to work. Make sure your bed is properly made up and does not have any work materials like pencils, papers, books, etc. lying around. If your bed is uncomfortable and feels uneven, or if is starts making noises then it is time to get a new bed.

    So follow these simple tips and get a good night’s sleep. Have a good night!

    About the author: Marcus Glenn is a featured writer of ArticlesGratuits.Com and publishes a variety of pieces on health and fitness.

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    1 Comment

    1. I’ve found the bedtime routine is simple, free, and in your personal control…and it’s effective. For children 2-7, Sleepytime Club (www.sleepytimeclub.com) offers a downloadable 20-minute bedtime routine in story, song, and quiet mindful activities plus a leave-behind playlist so parents are sure to get some much-needed personal quiet time.