Thomas Dekker, an English Elizabethan dramatist, and a prolific writer, beautifully summed up the concept of sleep in his quote : “Sleep is the golden chain that binds health and our bodies together.” Sleep indeed is one of the most necessary requirements for our overall well-being. Despite that, it is the last thing we care about when it comes to taking health precautions.
We understand that you’re tossing and turning all night. Then feel completely worn out the next day. If you’re desperately searching the internet for the answers to how can you sleep better? You’ve come to the right place! Although there can be many elements of the interference with your sleep, the suggestions that we have mentioned here will help you get better sleep.
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How to get better sleep?
Following tips will definitely help find out how to sleep better at night.
Make a schedule and stick to it:
A proper schedule is necessary to develop a wake-up cycle and get better sleep. When you religiously follow a proper bedtime and wake up routine every day, you will notice yourself getting asleep sooner than before.
Pay attention to what you consume at dinner:
Either empty stomach or stuffed, both can make you uncomfortable and hinder your sleep. Make sure you have your dinner 2-3 hours before going to bed because foods take a time to settle down in your stomach after you have a heavy meal. Avoid having greasy and spicy foods for dinner as they may cause other issues like stomach ache and keep you awake.
When it comes to drinks, avoid caffeine and alcohol before bedtime. Caffeine is a stimulant which blocks the sleep-inducing chemicals in the brain. This is the reason we consume caffeine in the morning to keep us alert all day long. Alcohol is consumed to make you fall asleep. However, it tends to break your sleep and you don’t get the quality sleep that you should.
Take a hot bath:
A hot bath before bedtime is very relaxing. When you take a hot shower, your body temperature rises at that point of time and drops as soon as you come out. This is sleep inducing. Research studies also confirm that taking a warm bath before bedtime will help you fall asleep more easily.
Modify your room:
You must make all these changes in your room to make it ideal for sleeping.
- Switch off lights. Keep your room dark before bedtime
- Keep it slightly cool
- Use comfortable mattress and pillows
- Keep your room clean
- Don’t allow pets to sleep with you as they can cause hindrance
Include exercise in your daily schedule:
If you want a good sound sleep, you need to feel tired by the time you go to bed. A sedentary job promotes a lack of exertion which affects the quality of your sleep. Make a point to exert your body by jogging, swimming, or working out at the gym. All these are sleep-inducing activities that help you get better sleep.
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