Good night sleep is one of the most important factors for a healthy mind and body. It is as important as physical exercise and a good diet. However, most of us are sleep deprived since we are unable to sleep on time. It can be challenging to get a good night’s sleep. It is frustrating when we are unable to sleep especially when we have limited hours to get sleep given the hectic deal lines and schedules. Here is a list of few tips that you can follow to have a good night sleep.
1. Drink warm milk to get good sleep
Milk and other dairy products have ingredients – tryptophan and melatonin – that helps induce sleep. Melatonin regulates the sleep-wake cycle and is found in milk. If you can’t seem to get a good night’s sleep, a full glass of milk might be the solution.
2. Have a warm bath
It is possible to promote sleep with warm showers. A warm bath or shower can prepare the body for sleep by relaxing your body. There are different benefits to hot and cold showers. However, staying in hot water for too long can affect your health. Baking soda or bath salts can be used to drive toxins out of your body.
3. A light bedtime snack
According to a study, eating a snack with a lot of L-tryptophan helps us sleep. Cottage cheese, cashews and warm milk are included. However, having a large meal within an hour of going to bed may affect a person’s ability to sleep. Lying down during this time can cause nausea and slow digestion that can hamper your sleep.
4. Avoid Caffeine
If you want to get a good night sleep, you should avoid caffeine for at least 4 hours before going to bed. There are several reasons why this may work, including boredom and distraction from anxious thoughts. Caffeine is found in coffee, black tea, cola beverages, and even chocolate are high in caffeine.
5. Avoid Alcohol
Alcohol has been shown to affect sleep. Alcohol can make you feel restless, and it can delay the start of sleep. Besides, regular intake of alcohol is harmful to health.
6. Sleep on Your Back
Sleeping on your stomach can exert pressure on your internal organs. It can also cause a stiff neck. Try to sleep on your back. If you’re used to sleeping on your side, sleep on the right side. It is also claimed that sleeping on the side is the best position for good night sleep.
7. Maintain the right room temperature
The best temperature for getting a night of proper sleep is between 15.6–19.4°C. If you want to adjust your body to room temperature, use more or fewer blankets.
8. Have herbal tea
If you are a vegan and don’t like to have a warm cup of milk, try herbal tea. It will help you sleep better.
9. Exercise during daytime
White-collar workers are more likely to have insomnia than blue-collar workers, so they should get some exercise during the day. If you want your body to relax and sleep better, you need at least 15 minutes of exercise daily.
10. Avoid daytime naps
If you take naps, avoid them. Naps will stop you from sleeping correctly if you can’t sleep at night. Your body will be tired at night if you skip naps.
11. Practise Reflexology Technique
Lie on your back and then wiggle your toes up and down. This will help relax your body. It is believed that eThe meridians connect every organ and part of your body in your feet. “Meridians” are channels of energy.
12. Maintain sleep routine
A good night sleep can be achieved by creating a consistent sleeping pattern. The brain and body use the circadian rhythm to determine if the body is ready for sleep or not.
13. Maintain darkroom when going to bed
If you want to get a good night sleep, keep the room dark and avoid napping during the day.
14. Avoid reading emotional demanding books or ebooks.
Although reading books helps sleep in most cases, one should avoid books with strong emotional responses. It can disrupt sleep patterns. And also, reading a traditional paper book is entirely different from an ebook. This is because an ebook emits blue light that can lower melatonin (a sleep hormone) levels and disturb your sleep.
15. Listen to relaxing music.
Most people find relaxing music to cool their minds to get sleep, although this may not work for everyone. Sometimes music can be too stimulating and induce anxiety. Hence, you need to experiment on which type of relaxing music suits you the best.
16. Try breathing exercises
Try the 4-7-8 breathing exercise. It involves 4 seconds of breathing in, holding for 7 seconds, and then exhaling for 8 seconds.
17. Mind Your Bed And Pillow
For most singles and teens, lack of hygiene could be a major reason for lack of proper sleep. Make sure you have a proper mattress and a soft pillow. Clean regularly and buy new ones when needed.
18. Try to stay awake by doing nothing at all.
It is funny and counterintuitive that most people find it hard to stay awake if they try to stay awake. However, you should avoid doing anything such as using electronics, books, games, etc., simply lying down in bed, and try to stay awake!