Ayesha Tabassum

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Oct 28, 2020 - 0 Minutes read

6 Proven Tips For Better Sleep

Don’t you just hate it when you go to your bed at night and find yourself tossing and turning for the next few hours? You find yourself in a never-ending battle when you are having trouble falling asleep, and it also frustrates you.

As per the National Institute of Health (NIIH), about 1 in 3 American adults do not get healthy sleep and, stress makes it worse. This situation is not even bad for your health but affects your mood, work performance, and immune system.

Some of you might turn to sleep mediations to get better and quality sleep. But remember that these can have several side effects on you such as dizziness, abdominal pain, constipation, unusual dreams, headache, and weakness.

The good news is that you can adopt certain habits that will definitely help you in getting better sleep. Try these 6 simple tips, before you really turn to pills.

1) Set A Bedtime or Sleep Schedule:

Choose a bedtime when you are likely to feel tired and stick with it. Going to bed at night and getting up in the morning, at the same time every day will help your body to sleep better.

Try to be consistent with your sleep and waking times, as it will improve your sleep quality at night.

When you need to change your sleep schedule, make adjustments little-by-little so that following your new schedule will not be difficult for you.

2) Monitor Your Caffeine Intake:

Caffeine which is included in coffee, tea, chocolates, and sodas may keep you awake. When you take caffeine late in the day, it prevents your body from taking rest at night.

Minimize your caffeine intake during the day. You can have milk or herbal tea instead of coffee, chocolate, or any other snacks which contain caffeine.

3) Avoid Long Naps During The Day:

To get better sleep at night, you must have to be careful about naps. Long daytime naps can interfere with your sleep at night.

Though, quick naps are beneficial as they reduce fatigue and improves your mood and performance. But, taking long or irregular naps during the day will adversely affect your sleep.

So, If you are finding trouble in sleeping at night than just stop napping during the day or try to shorten your naps.

4) Exercise:

If you exercise regularly, it will help you sleep better at night. Exercise improves not only the quality of sleep but also increases the length of deep sleep.

Remember not to do any vigorous workout before bedtime as it may make you active. Try to finish your workout 3-4 hours earlier to bedtime.

You can do gentle exercises such as yoga or stretch at night.

5) Manage Your Worries and Stress:

If your brain is affected by stress and worries during the day, it will make it difficult for you to sleep well. Try to put aside all your worries and concern before bed.

Write all your problems and restrict them for the next day. Try to manage your stress by organizing things and setting your priorities.

You can also follow relaxation techniques or mediation which suits you the best, such as taking a hot bath, listening to soft music, reading a book, or deep breathing.

Sleep plays an important part in your health. That is why it becomes necessary for you to make it your prime concern. To do this, you just need to follow the above techniques.

If you still find trouble having a good sleep and it feels that your sleep problems are getting worse, talk to your doctor. Doctor will identify your problem and after the treatment, you will be able to sleep peacefully at night.