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.
