How to Get Better Sleep?
How to get a better sleep? If you are suffering from one or more sleep problems such as fitful sleep, frequent and unpleasant awakenings during the night, mild insomnia, etc., this can seriously affect your mental and physical wellbeing. However, having sleeping problems does not necessarily mean that you are suffering from any clinical sleep disorder.
Often the stressful lives we live in the modern day get in our way of enjoying a restful and healthy slumber. But you can still combat the problem by following a proper ‘sleep hygiene.’ Below are some simple tips that can help you get that peaceful slumber you crave for.
Restrict activities in your bedroom
Try to keep computers, television or any work-related material out of your bedroom. Spend as little time as possible on your bed and in the bedroom. Use your bed for sleep and sex only. This will help create a strong mental association between your bed and sleep.
Go easy on your evening meal
Don’t eat heavy meals in the evening or at night. Schedule your dinner time a few hours before you go to bed and take a light dinner. If afterwards you feel hungry, eat some light snacks that you know from your own experience won’t interfere with your sleep. Think light carbohydrates, dairy products and so on.
Do not take afternoon naps
Taking one or more naps during the day decreases your sleep drive. So, avoid naps as much as possible. Regular afternoon naps, especially, is a strict no-no. Or, if you must take naps, make them short— of about 15-20 minutes and no more.
Create a sleep-inducing environment in your bedroom
Use blackout shades, heavy curtains, etc. to create a cool, dark and quiet environment in your bedroom. You may also consider using eye masks and white noise devices in order to how to get a better sleep.
Follow a soothing pre-sleep transition routine
Do not jump into bed right after finishing some serious work. Before going to bed, engage in some relaxing activities (such as taking a bath, listening to music, reading a book, etc.) that will act as a sort of wall between work and sleep. Your mind and body should be relaxed enough to get a good sleep.
Don’t count sheep!
If you find trouble falling asleep even a good while after you’ve gone to bed, you still shouldn’t ponder on this. Don’t keep looking at the clock or counting the minutes. This will make your mind stressed and will make falling asleep even more difficult. If you feel you cannot sleep, just get out of the bed, go to the next room and do something relaxing—again, like reading a book or listening to music. And then get back to bed only when you feel sleepy enough.