Best sleeping tips issues for how to help you better sleep

To refresh yourself, there is no alternative than sleeping. Sleep is very important for various kind of reason. A good sleep is important for improve your brain power, mood, stress level weight control and cardiovascular health as well as your overall health. Try to sleep at least six to eight hours per day. If you not sleep properly, it may affect above them. So, for   a restful night’s sleep, you should maintain some work before you go to bed.


Practice a bedtime routine: There is a proverb that “early to bed and early to raise, make a man healthy and wise”. Try to establish a regular bedtime. Every night and every morning, go to bed and wake up at the same time even on weekends, holidays and days off. Practice such a time to go to bed when you normally feel tired and sleepy. At the same way try to wake up at the same time naturally without an alarm. If you need to change your bedtime, you can do this day by day such as 15 minutes earlier or later each day.

Practice a relaxing activity before bedtime: Do the same relaxing activities an hour or so before bedtime each night or If you’re not asleep after 20 minutes. Take a warm bath or shower, practice relaxation exercises, read a book, watch television or listening to soothing music preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wake time to sleep time.

Get anxiety and stress in check: Stress or anxiety, worry and anger from your day can oftentimes make it very difficult to fall asleep. Try to avoid stressful, stimulating activities and discussing emotional issues. Try to control stress, anxiety, worry and anger during the day in a productive way and maintain a calm then you’ll be able to sleep better at night.

Sleeping Environment: Your bedroom should be such a place where you take rest, sleep, have sex and do something else. So keep your bedroom dark, cool, quiet, comfortable and free of interruptions that you get a restful night's sleep. The temperature of your bedroom may a dry or hot environment should be above 75 degrees Fahrenheit and below 54 degrees. You also consider of your bedroom using blackout curtains, room-darkening shades, earplugs, fans and other devices to create an environment but that suits your needs.

Make sure your bed is comfortable: Your mattress and pillow can contribute to a better sleep too. So make sure your mattress and pillows are enough comfortable and supportive to take a restful night’s sleep. Because it is difficult to get a restful sleep on a mattress and pillows that are “too small or old” or “too soft or hard”. If you have children or pets in the room with you, set limits on how often they sleep with you or consider moving them on separate sleeping quarters.

Dresses: Wear a soft and comfortable night dress during the sleep. Remove your shoes and other restrictive clothing before to go to bed.

Laing System: Lying down on your back when you sleep, it is the best position for a comfortable sleep.

Reserve your bed only for sleep and sex: If you use your bed for any events like work or errands, it will be harder to wind down at night. So use your bed only for sleep and sex.  This way, when you go to your bed, your body gets an influential cue. Now it is the time to either doze off or be romantic.

Exercise regularly: Regularly exercise can help you fall asleep faster and sleep more deeply. Take some moderate exercise on a regular basis like running, swimming, walking or jogging that help you to relieve some of the tension built up over the day. You can take exercise at any time of day or at least three hours before bed, but don't do too close to bedtime.

Eating habits: Eating habits is very essential for a good sleep. Try to make the dinnertime earlier in the evening but shouldn't go to bed either hungry or stuffed. Try to avoid heavy or rich foods and spicy or acidic foods within two hours of bedtime, because they may create stomach trouble and heartburn. Both rich foods and hungry may keep you up.

Drinks habits: Drinks habits is also may the cause of comfort or discomfort sleep. You may drink a glass of warm milk, water or a cup of herbal tea such as chamomile, catnip, anise, fennel or a mixture of herbs 15 minutes before going to bed that will soothe your nervous system. But don’t drink over. Avoid alcohol, cigarettes or caffeine especially before the bedtime, because they can disrupt your sleep quality.

Get a Massage: Oh! It is great. It is more comfortable for a restful night sleep. Have your spouse or anyone to give you a massage with body oil or lesson just before going to fall asleep. Convince them to massage strokes slowly, gentle, yet firm your full body specially your scalp, neck, shoulders and leg muscles that will soothe you to sleep.

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