12 tips to sleep better

Are you reading this post in a tired state and in a semi-drowsy state surfing the Internet at 2 am because you can’t sleep?
Do you feel cranky and cranky all day because you didn’t get enough sleep?

You are not alone! A study shows that 1 in 4 suffer from some type of sleep disorder or sleep deprivation, the most common being sleep apnea, insomnia, restless leg syndrome and snoring. Or you may attribute your insomnia to poor sleep hygiene or sleeping habits.

Doctors describe sleep disorders as any disturbance that affects a person’s ability to fall asleep, stay asleep at night, or stay awake during the day. It can affect anyone at any time!

If you think you have a sleep disorder, you should work with your doctor to determine which type you are suffering from. There are nearly 100 types of sleep disorders.

Sleep Hygiene doesn’t just include the rituals you perform just before bed. But it also includes your eating habits, the environment in the room you sleep in, exercise, and the number of hours you sleep. The following are some Sleep Hygiene practices that can be of great help.

1. Use the bedroom only for sleeping

There is no television or technology of any kind in the bedroom. Remove remote controls, telephones, cell phones, and tabs from your bedroom.

2. Go to bed at the same time every night

Going to bed at the same time every day makes it a practice. More important is waking up at the same time every day, including weekends. It will keep you cool after having the proper amount of sleep.

3. Don’t have serious arguments before bed

Don’t talk about anything serious or worrying right before you go to bed. This will make it difficult for you to sleep and increase your stress levels. In turn, you will be irritated throughout the day.

4. Use caffeine responsibly

I’m not against having Caffeine, but have coffee or tea depending on your needs. Do not drink too much. If you think you’ll be able to sleep after a cup of tea, no problem. Take it with the right amount and frequency.

5. Have a dairy before going to sleep

Don’t eat a heavy meal before bed. A light snack will do. To be specific, drink milk or some type of dairy product that contains the right amount of carbohydrates, protein, and calcium.

6. Keep your bedroom cool and dark

Keep your bedroom as cool and dark as possible. That will help you induce sleep. Don’t play harsh music or keep the lights on while you sleep.

7. Don’t try too hard

If you wake up and can’t sleep within 15 to 20 minutes, get out of bed, go to a quiet place in the house, and do something like read or listen to relaxing music. Don’t stay in bed forcing yourself to sleep. You will end up stressed.

8. Avoid night naps

Avoid napping after 3 p.m., especially for more than half an hour. This will disrupt your night’s sleep.

9. Watch what you eat

Don’t overeat at night. Eat a balanced meal that is rich in vegetables and has good fiber content. Overeating or eating fatty items results in the accumulation of fat in your body.

10. Use sleeping pills only if directed

Do not use sleeping pills every day to sleep. Use only if you have a severe sleep disorder or only if prescribed by your doctor.

11. Expose yourself to light first thing in the morning

Exposing yourself to natural light in the morning, which is rich in vitamin D, helps energize your body and mind. Early risers are always more productive. A morning walk will help you a lot.

12. Relax before bed

Do not worry about your problems and how to solve them in bed. Have something called as the ‘Worry Time’ before going to bed. Write down your problems and concerns for the next day and also the solution of how you are going to face it. Your mind will then be relaxed and stress free before bed.

Establishing good Sleep Hygiene promotes restful sleep and tranquility. Although it takes some time and effort to implement, the rewards are worth the effort.