10 Tips on Good Night Sleep - Tense Health

 

Have a Good Night Sleep

 

Not getting adequate sleep at night can be frustrating as we are not able to do work the next day.

This results in headaches, irritation, and many times lead our body to problems associated with Constipation and Gas.

It can also result in the formation of harmful Toxic substances in the body that result in various diseases.

If we don't get adequate sleep it's hard for us to concentrate on work and many times anger explodes within us.

This sometimes encourages smoking more in case of additives.

To avoid all the risks associated with sleeping problems below mentioned are tips that will encourage your sleep.

 

1. Are you ready to sleep?

 

Get away from Bed If not feeling  sleepy for more than 25 minutes

Author Pixabay

Many of us go to bed thinking it's now time to sleep and lay down on the bed thinking to sleep.

Before going to bed make sure you have completed your work, and you are not carrying any stress along with you.

If you are not able to sleep for more than 25 minutes, get up and do some activity to get tired.

The activity can be reading storybooks in dim light, listening to music on the couch, and not exercise. After you're done with reading or listening, you can sleep well.

 

Make sure you are ready to sleep

 

2. Fix a Bedtime Routine

 

Always Fix a schedule for your sleep this will make it a habit to sleep on Time.

Image Credit - Isuruprabath & GerdAltmann

Have a fixed sleeping schedule from anywhere between 10 pm in the night to 6 am in the morning.

A body needs 7 - 8 hours of mandatory sleep in 24 hours of a day to stay active, positive, and energetic.

Fixing a sleep time schedule will allow the body to rest at that particular time and it will make a habit.

Do not sleep more than 8 hours and don't lay on the bed unnecessarily after you wake up.

Try having a fixed alarm of 6 am to make this routine successful because when you start, you won't take this as a serious problem.

The body gets tired around 9 pm to 10 pm when woke up early in the morning at 6 am adding positive results for sleep.

 

Fix a schedule to sleep and make it a habit

 

3. Is it Good to sleep in the afternoon?

 

Don't Sleep in the Afternoon - Author - Erge Pixabay

For those who have trouble sleeping at night, and afternoon siesta can put them in a lot of trouble.

An afternoon nap is not recommended for people facing problems with Apnea and Insomnia.

Even if you have to rest in the afternoon, don't sleep for more than 20 minutes.

Don't sleep after 3 pm in the afternoon as this can make a disturbance in falling asleep.

Doctors can suggest patients suffering from Hypersomnia when one has an addiction to more sleep than usual.

Afternoon naps are only recommended for those who wake up early in the morning by 5 am and sleep early.

 

Don't sleep in the day time

 

4. Make a Sleeping Environment in your Bedroom

 

Maintain Sufficient Darkness in your Bedroom

Author - Lucas Wendt

Make your room as dark as possible to enhance the ecstasy of pleasant sleep.

This is because many of them can face this hard to sleep in the light as eyes won't support light while sleeping.

"Melatonin" is a naturally produced hormone from Pineal Gland present in our Brain & promotes sleeping patterns in the body.

Light can have a direct impact on Melatonin when "ON" for a longer duration resulting in a lack of sleep.

If you're using an air conditioner fix a definite room temperature as this can result in a disturbing pattern for your sleep.

 

Make your sleeping room Dark 

 

5. Fix a Daily Work Schedule

 

If Brain starts working as early as possible in the morning it is likely to get tired as early in the evening.

If a human brain doesn't work in a day it will remain active for a longer duration not allowing you to sleep.

Besides this can result in something which can be more serious as such a crime or anything that can put you up in trouble.

This can be well learned from small kids who try and manage to keep themselves busy with some activity or the other.

Get up early and try to finish your daily work as early as possible to get out of stress and make yourself comfortable.

If you have fixed an incomplete work in your mind, it is likely to carry stress along with you to your bed.

 

So Fix your Daily work schedule and find time to relax.

 

 

6. Try out with a few Small Exercises

 

That's fine if you are busy with work but there are some conditions involved in this case.

Does your work involve any type of exercise like standing, walking for some distance? If it's "yes" then it's ok.

Do you have a job that involves a seat at one place and work? If so, exercise is an important factor & start doing it.

Only skipping for 5 minutes or walking 35 minutes or running for 20 minutes in a day can help you get better sleep.

It is all about our body and brain if they both get tired at around 9 pm in the night, you get a good night's sleep.

Climb the stairs instead of using the lift if you live in a high rise building, this gives the body exercise.

Try to "stand" for the time in the morning when you "get up" to "get ready" to go for work.

These small things people usually neglect or get tired of, but they make the addition of hours, days, and months and show a good effect on health.

 

Do short Exercises on a Daily Basis

 

7. Schedule your Diet

 

It's recommended to have dinner before a couple of hours you land upon your bed to sleep.

Don't try to sleep when you are hungry, as an empty stomach will not allow the brain to do any work and activity.

So you won't be able to sleep on an empty stomach, but you can eat something light before you go to bed.

Do not eat too much at dinner, as this can make you stuffed and create problems in falling asleep.

Even if you want to eat more at dinner then try to have it by 6:30 pm in the evening this can help you out.

The body needs time for converting foods into fluids and to burn fats & calories.

If the body gets enough time after dinner before you go to sleep, it converts everything, and you have a good sleep.

This will also help you with weight loss in the case of people facing problems with belly fat, obesity, and overweight.

 

Fix a diet time daily and make it early

 

8. Try a few Tricks on your Mind

 

When you're trying to sleep and are not able to fall asleep, one of the best solutions is to trick your mind.

Have a prolonged count of no 1 to 100, which is very boring, and this can help you to fall asleep.

Keep your left hand on the chest and right hand on the Stomach, and inhale for a long duration.

Your left hand should go up as high as possible, i.e. chest should come on top when inhaling air.

While you exhale, the right hand should have a steep effect of going down than the left hand.

Try this out until you get tired and have a good night's automatic sleep.

Convince your mind 10 times when you try to sleep "Tomorrow I have so much important work to do" I have to wake up early.

While exhaling remembers to make a small "woof" sound without disturbing anyone.

 

Confuse your mind with silly tricks

 

9. Avoid Drinking Alcohol and Smoking

 

Drinking a short amount of alcohol will not help to sleep instead can create problems to fall asleep.

Drinking large shots can make you sleep without a scheduled dinner and can wake you up in the middle of the night.

Regular drinking addiction can cause problems including insomnia, hypersomnia, and Apnea.

This starts when you don't get alcohol and now don't know how to sleep without it which can ruin you.

Avoid smoking habit after 6 pm in the evening if you are having trouble quitting it as it can affect your sleep.

Smoking before a few minutes of sleep can make you cough severely and affect your sleep by a headache.

 

Don't drink alcohol and don't smoke before sleeping

 

10. Avoid drinking Coffee before sleep

 

Coffee contains caffeine that energizes the body with freshness and promotes work.

So drinking coffee before sleep can be a bad conductor of it and will allow you to stay awake for 6 long hours.

Instead, drink enough water at an early time before you try to go asleep.

This will help you from frequent urination problems landing you now and then in the bathroom.

 

 Avoid drinking coffee after 6 pm

 

Few other things that can’t help you sleep are

 

Avoid cell phone brightness to come on the eyes and make it dim.

 

Avoid watching TV before going to bed.

 

Don't watch or read things that can scare you or make you stressed. 

 

Eat Good food that will make you satisfied.

 

Solve complicated things before it makes an argument.