Need to know tips to help you sleep
Deprived of sleep? Tossing and turning every night? You are not alone. Try these sleep inducing tips which might just solve your problem.
Sleep is arguably one of the greatest luxuries in the world but unfortunately, our hectic lives are turning all of us into sleep deprived zombies. Despite our lack of sleep, it is quite a common problem for people to be unable to sleep although they are exhausted. If this sounds like you or you just want some tips on sleeping, then try out these top 10 tips.
1. Consistent bedtime
Fix a time when you usually feel tired to sleep each night so that your body is able to settle into its natural sleep cycle. This will help if you want a good night’s sleep.
2. Switch off the gadgets
Try to avoid using any light emitting devices before you sleep. This includes your television and laptop. The light emitted from these devices supresses melatonin levels making it harder to sleep.
Exercising regularly gives you all kinds of benefits including sleeping more soundly. 30 minutes of daily light activity such as brisk walking or cycling is sufficient. Best part is, you don’t have to do it all at one go, splitting it up throughout the day will do the trick as well.
4. Relax yourself
Stress will stimulate your mind and prevent you from falling asleep. So try to chuck all your worries aside during bedtime and save any arguments you have for the next morning.
5. Bed should only be for sleep or sex
If you often do your work or other errands on your bed, then it is time to stop. Only use the bed for sleep or sex so that your body knows it is bedtime once you get on the bed
While napping can have its perks, one of its downsides is that it makes it harder to sleep at night. If naptime is absolutely necessary, then try to stick to only 30 minutes of nap before 3pm.
7. Avoid late night meals
Having a full meal before you sleep, strains your digestive system. This ignites your brain waves increasing your chances of getting a nightmare. Avoid large meals 2 hours before you sleep.
It is important to make your room sleep friendly to help you fall asleep faster. Your room should be cool, dark and quiet to facilitate a good night’s sleep.
9. Avoid these substances
Avoid substances which will cause you stay awake at night. Some examples include nicotine, caffeine and alcohol.
10. Consult the doctor
If you have tried every sleep inducing tip in the book but they don’t seem to be working, then perhaps your problem is a lot more serious that it is. Try consulting a sleep doctor to find out the root of the problem.
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