Tips and Tricks to Enhance Sleep Health
Tips and Tricks to Enhance Sleep Health – Possessing a healthy routine and daily schedule is very important and a must need for your body. But by neglecting it you are harming yourselves and also your mental and physical health. In this fast running life we are lucky that we remember to breathe as we always tend to forget about our meals as well as sleep. You may not know this but when you skip a meal or daily activity, you are harming your body in a strong way. You should never stray away from what you are supposed to do and what your body needs.
One of the ways to be successful in knowing what your body needs is to understand all the signs and symbols it throws in your way. Sometimes you are so full of thoughts and stress that you don’t realise that you are ignoring your sleep health in a harmful way. There is a fine line of difference between sleeping and peaceful sleeping. You can have either of them and see how your day transforms. That is the sole reason why we present to you an article on Tips and Tricks to Enhance Sleep Health so that you can sleep better. You will only be able to do it when you know what health benefits it saves for you.
8 Tips and Tricks to Enhance Sleep Health
You have probably heard this a hundred times about how eating can maintain your good health. But did you ever wonder why is sleeping associated with eating better? It is because of your stomach and mental health that you will be persuaded to sleep better. You should also give your body enough time to digest the food enough to lie down. Because uneasiness in bed can be because of an empty stomach as well as utterly full one.
So try to have your dinner 2-3 hours before sleeping. That will give your body enough time to digest that food in such a quantity that you don’t feel hungry once in bed. Also avoid drinking caffeine products to save you from sleeplessness. If possible, you must avoid alcohol too as that will only create discomfort and less sleep.
Maintain Sleep Schedule
Another way that can help you to sleep better is to maintain a consistent sleep schedule. This means that you must have a sleep and rise routine in your daily work. It is advised to maintain it so that you don’t feel like sleeping till late. When you undergo that routine for atleast one week, your body will automatically get used to it and will alarm your mind every night at the same time to sleep. That will also help you to get enough sleep so that you can feel productive in the day.
Once you get used to the pattern or 8-9 hours of sleep, your body will have the entire vital metabolism it needs to help you go through the day. That will also boost your brain power as you are well rested and according to schedule.
While going to bed many people make mistake of sleeping with their phones and laptops. However what happen are the blue and red lights from various instruments can effectively reduce your tension and alarms your brain that you are awake and able to stay awake till late. But that is wrong as they are just mind games. You should avoid any disturbances like this and go to sleep. In fact you can also avoid watching T.V.
Instead if you feel like you can be awake till late then you must read a book or listen to some soothing music. That will help you to feel sleepy fast and will also provide you sound sleep. But the games or social network will not be able to do so.
Exercise proves beneficial in making you exhausted and tired. However that can only be possible when you have a vigorous workout. But even the light exercises can prove advantageous if you don’t do anything. You must work out your favourite exercise atleast once a day for 20-30 minutes. That will do its work to make you tired at the end of the day. That will also force you to go to bed and atleast lie down for some time.
And when you feel so, make sure you take a nap whenever necessary. That will save you from being hard on your body and take away most of the tiredness you’ve been feeling. Exercising can prove to be a great help if you include it in your daily routine. That will make you fit and also enhance your sleep health and help you to sleep better.
Avoid Long Naps
As mentioned earlier it is of utmost importance that you have small naps whenever necessary. But you must set a limit of nap time too. If you have free time in noon, then make sure to get a nap to feel energised and set up an alarm for after 30 minutes to 1 hour. That will help you to get fresh. Some people avoid getting any sleep at all in the day time and feel restless at night. That is because naps can effectively improve the brain functioning, gives calm feeling to the senses. Whereas a long time nap can make you feel groggy and restless for the entire day. That plays a major role in extending your sleep at night.
Therefore don’t avoid naps as they can be of a great help to make your brain sleep better at night. But they are only good when you realise how long enough you need it to be tension free and less sleepy.
Work or study stress can also be responsible in ruining the quality of your sleep. So you must know how to manage those stressful events to have calmer senses and alert mind. One of the ways to reduce stress is to stay positive physically and mentally towards every curveball it throws your way. This requires your full attention as well your physical attention too. By that it means that you must reduce or burn away your excess energy somewhere so that you can be free and relaxed from all the troubles that has been bothering you.
If you are successful in managing stress and your mind games through exercising and mental output than you can be much calm at the time of bed. This will automatically improve your sleep health and also help you to sleep peacefully.
Resist Artificial Pills
Another most important way to which you can avoid poor sleep is to avoid sleeping pills. Ironically enough the pills can give you an addiction to which your mind is prune to adapt quickly. Later it also feels like these pills are the only way you can do better in your sleep. However, it is totally false. You can sleep without taking them by simply following the above given steps. This is because most of pills include a supplement called Melatonin. This supplement is responsible to reduce the time that your body takes to fall asleep.
However with the passing of time it is also found that you can get so much addicted to it that you will completely depend on the pills for sleeping for your entire life. This can disrupt your sleep cycle entirely and also causes problems in the long run such as mental illness and disorders. Only natural sleeping tactics can be the one to cure insomnia.
Maybe the most important thing to keep in mind while choosing a place to sleep is to make sure it is comfortable. Because if you think that it is not comfy, it maybe bit of a challenge to acquire good sleep. However your room should be cool and around 60 to 68 degrees to enhance sleep. Science shows that human being gets more quality sleep when they are in cool temperatures.
And always decorate and choose the favourite room of your house as your bedroom. That will help you to sleep in comfortable environment. Try a room that is not too loud or full of light as that can mess up your sleep and create distractions. Try to use eyeshades or curtains while bedtime as that will help you to get better sleep.
Always choose your pillows and mattresses wisely too. They should not be too hard on you while you sleep. They should feel comfortable and happy to sleep in. When you take care of such details, you have easily acquired good sleep health for yourself. Therefore make sure about what you choose and what you have. You may not know but even the lack of curtains can be ruining your sleep all over.
Hope you implement these Tips and Tricks to Enhance Sleep Health and sleep better the next time you do. That will have a crazy (good one!) effect on your overall health and also your mood. Thank you for visiting carebaba.com. Also visit us on Facebook and Twitter for latest updates.