Do you have trouble getting to sleep every night? Sleep is considered as nature's sweet restorer.
Without eight hours of sleep, regularly every night, you will have difficulty getting through your day, and you will find yourself unable to do even ordinary tasks efficiently.
Over a prolonged period of irregular sleep, you are likely to suffer physical and emotional problems.
This article analyses this problem of insufficient sleep, and discusses 7 ways guaranteed to improve your sleep, every night.
1.
Bedroom Ambiance: Your mind needs to recognize that your bedroom is meant to be slept in.
To this end, you must make sure that the ambiance of your bedroom is conducive to sleep.
This starts with the bedding and pillows you use.
Get comfortable pillows and bedding that you find suitable.
Keep your bedroom noise-free.
The basic principle is to insure that when you are in your bedroom, sleep suggests itself as a logical end.
2.
Soft Music: Certain types of music can be very soothing and help you to go to sleep, especially soft melodies.
Historically, mothers have put their children to sleep with lullabies.
Many people are lulled to restful sleep when they listen to classical music, such as Mozart, in bed.
3.
Sleep Routine: We humans are creatures of habit.
There's nothing like a regular routine to induce discipline, in anything we do.
When you go to bed at the same time every night, and similarly, wake up at a regular time every morning, your body clock gets set to recognize this routine.
It begins to work like an alarm that tells you not only when to get up, but also when it's time to go to sleep.
4.
Restrict Daytime Sleep: Much has been said about power napping, and the ability of high-energy people like Napoleon Bonaparte to take naps, during the day, to keep their energy levels up.
Such naps must ideally not exceed 20 minutes, or they can adversely affect your night's sleep.
5.
Avoid Caffeine, Alcohol, Exercise Before Bedtime: There are some things you must avoid doing a few hours before bedtime.
These include imbibing alcohol and caffeine.
Also, desist from the urge to do a rigorous work out before you go to bed.
Any exertion more taxing than a short walk after dinner to help digestion could prevent you from getting sound sleep.
6.
Activities To Avoid In Bed: Confine your TV watching to your living room.
If you watch TV in bed, your mind will no longer recognize your bedroom as the logical destination for sleep, as recommended in the beginning of this article.
Also, avoid reading or eating, once you have retired to bed.
7.
Herbal Remedies: There are herbal remedies that assist sleep.
But before you reach out for one, you should be aware that there are drugs that induce a very shallow level of sleep.
Sleep can either be the REM, or Rapid Eye Movement, variety, or the non-REM kind.
REM sleep is the one that is often accompanied by dreams.
This type of sleep does not give your body the rest it needs.
You need non-REM sleep if you want to wake up refreshed.
So, before you try any herbal remedies, equip yourself with sufficient information about the nature of the remedy.
Learn everything you can about the quality of the ingredients used; inferior ingredients can have side effects that are worse than the problem they try to cure.
Without eight hours of sleep, regularly every night, you will have difficulty getting through your day, and you will find yourself unable to do even ordinary tasks efficiently.
Over a prolonged period of irregular sleep, you are likely to suffer physical and emotional problems.
This article analyses this problem of insufficient sleep, and discusses 7 ways guaranteed to improve your sleep, every night.
1.
Bedroom Ambiance: Your mind needs to recognize that your bedroom is meant to be slept in.
To this end, you must make sure that the ambiance of your bedroom is conducive to sleep.
This starts with the bedding and pillows you use.
Get comfortable pillows and bedding that you find suitable.
Keep your bedroom noise-free.
The basic principle is to insure that when you are in your bedroom, sleep suggests itself as a logical end.
2.
Soft Music: Certain types of music can be very soothing and help you to go to sleep, especially soft melodies.
Historically, mothers have put their children to sleep with lullabies.
Many people are lulled to restful sleep when they listen to classical music, such as Mozart, in bed.
3.
Sleep Routine: We humans are creatures of habit.
There's nothing like a regular routine to induce discipline, in anything we do.
When you go to bed at the same time every night, and similarly, wake up at a regular time every morning, your body clock gets set to recognize this routine.
It begins to work like an alarm that tells you not only when to get up, but also when it's time to go to sleep.
4.
Restrict Daytime Sleep: Much has been said about power napping, and the ability of high-energy people like Napoleon Bonaparte to take naps, during the day, to keep their energy levels up.
Such naps must ideally not exceed 20 minutes, or they can adversely affect your night's sleep.
5.
Avoid Caffeine, Alcohol, Exercise Before Bedtime: There are some things you must avoid doing a few hours before bedtime.
These include imbibing alcohol and caffeine.
Also, desist from the urge to do a rigorous work out before you go to bed.
Any exertion more taxing than a short walk after dinner to help digestion could prevent you from getting sound sleep.
6.
Activities To Avoid In Bed: Confine your TV watching to your living room.
If you watch TV in bed, your mind will no longer recognize your bedroom as the logical destination for sleep, as recommended in the beginning of this article.
Also, avoid reading or eating, once you have retired to bed.
7.
Herbal Remedies: There are herbal remedies that assist sleep.
But before you reach out for one, you should be aware that there are drugs that induce a very shallow level of sleep.
Sleep can either be the REM, or Rapid Eye Movement, variety, or the non-REM kind.
REM sleep is the one that is often accompanied by dreams.
This type of sleep does not give your body the rest it needs.
You need non-REM sleep if you want to wake up refreshed.
So, before you try any herbal remedies, equip yourself with sufficient information about the nature of the remedy.
Learn everything you can about the quality of the ingredients used; inferior ingredients can have side effects that are worse than the problem they try to cure.
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