Tips for getting better sleep:
1.Establish a regular bedtime and a relaxing bedtime routine—examples might include taking a warm bath or listening to soothing music.
2.If you can’t fall asleep after 15 to 20 minutes, get out of bed and go into another room. Do something relaxing, such as reading quietly with a dim light. Don’t watch television or use a computer, since the light from their screens has an arousing effect. When you feel sleepy, get back into bed. Don’t delay your scheduled wake-up time to make up for lost sleep.
3.Use your bed only for sleeping or lovemaking. Avoid reading and watching television in bed.
4.Don’t take long naps during the day. If you need a nap, restrict it to 20 to 30 minutes in the early afternoon.
5.Get plenty of exercise. Build up to 45 minutes of moderate exercise nearly every day. Get your exercise early in the day. Try some easy stretching exercises or yoga to relax your muscles and your mind at bedtime.
6.Whenever possible, schedule stressful or demanding tasks early in the day and less challenging activities later. This helps you wind down at the end of your day.
7.Don’t go to bed hungry, but don’t eat a big meal right before getting into bed. If you want a bedtime snack, keep it bland and light.
8.Limit caffeine and consume none after 2 p.m.
9.To decrease middle-of-the-night urination, don’t drink any fluids after dinner.
10.Avoid alcohol after dinnertime. Although many people think of it as a sedative, it can get in the way of quality sleep.
11.Be sure your bed is comfortable and your bedroom is dark and quiet. Consider a sleep mask or earplugs.
12.Practice relaxation breathing. Use slow breaths, especially when you exhale.
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If you're reading this,first of all congratz.Now let's get into business.What I'm going to share here is basically my mistakes...
Hi Lakdhes...it's a good guide to sleep well...but I have two questions; is it alright to have a warm bath before going to bed?...can it lead to some other difficulties like phlegm, cold or others?...
ReplyDeletesorry,just checked my blog and saw your questions..Like exercise, hot showers and baths can actually help you fall asleep...The problem, however, comes when you take shower too close to the time before you sleep... Being overheated or sweating can make it difficult to sleep. Let your body cool down before heading off to bed..and make sure your head,hair isn't wet before u sleep..
ReplyDeleteOur temperature naturally drops at night,usually two hours before we sleep. .So if you have a warm bath before sleep , your temperature rises and the steeper drop at bedtime is more likely to put you in a deep sleep. :)
I think a shower is less effective but can work, as well..Just make sure you hair isn't wet,then you will be away from phlegm,cold etc..If still,u having any difficulties like flu,cold etc..avoid it then..
Try melatonin if you really can't sleep.It helps regulate sleep and wake cycles..but don't go for other sleeping pills like clonazepam,midazolam etc..
hope it helps :P
take care.