Top tips to Sleep well
3 mins read

Top tips to Sleep well

Come, blessed barrier between day and day,
Dear mother of fresh thoughts and joyous health!
 William WordsWorth (To Sleep)Having adequate sleep is important.If you are not having adequate sleep it could be either some anxiety or there is pain coming from any of your organs that breaks your sleepThe subconscious human brain  is very complex. Every time you are not aware of deep-seated stress and the result is difficulty in going to bed or frequent awakening or early morning sleep deprivation.The next day you feel tired and exhausted . Here are some tips in case your sleep is disturbed. How much sleep you require?National sleep foundation guidelines recommend 7 to 8 hrs of sleep for adults and 9-11 hrs for school going children. .Neonates and pre school children need upto 12 to 15 hrs of sleep

Some tips 

1.Going to bed and getting up at roughly the same time every day will programme your body to sleep better. Choose a time when you’re likely to feel tired and sleepy.

2. Create a restful sleeping environment Your bedroom should be a peaceful place for rest and sleep. Temperature, lighting, and noise should be controlled so that your bedroom environment helps you to fall (and stay) asleep.

3. Make sure your bed is comfortable It’s difficult to get restful sleep on a mattress that’s too soft or too hard, or a bed that’s too small or old. 

4. Exercise regularly Moderate exercise on a regular basis, such as brisk walking, can help relieve some of the tension built up over the day.

5. Cut down on caffeine Cut down on caffeine in tea, coffee, energy drinks or colas, especially in the evening. Caffeine interferes with the process of falling asleep.

6. Don’t smoke Nicotine is a stimulant. Smokers take longer to fall asleep, they wake up more frequently

7. Try to relax before going to bed Have a warm bath, 

8. Write away your worries :If you tend to lie in bed thinking about everything you have to do tomorrow, set aside time before bedtime to make plans for the next day. The aim is to avoid doing these things when you’re in bed, trying to sleep.

9. If you can’t sleep, get up: don’t lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again, then go back to bed.

10. Lie down on your back and keep your legs up near the wall for 20 minutes  one hour before sleep. This improves  circulation by drawing all blood from legs to your heart. It relaxes the mind .

11. Take a Banana at  bed time .It provides fiber , energy and potassium :All good to  have a sound sleep.

12. Analyze your stress and stop comparisons , count your blessings and if there are problems   work for solutions.Discuss with your friend and talk to your doctor.

Sleep cycle can be restored by medication.

Rule out any organic disorder like hyperthyroidism. Consult a doctor

Have a good day and a lovely sleep every day!!


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