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2.
Keep a Schedule
Time management helps a lot in having a good sleep. It is advisable to go to
sleep and wake up at the same time every day. Over a period of time, this
schedule gets subconsciously settled in the mind and the body will start
feeling sleepy at that particular time and feel fresh at the same time in
the mornings. Keeping a schedule will definitely avoid struggling for sleep
and finally struggling to wake up on time in the mornings. This schedule has
to be followed strictly daily whether it is a weekday or a weekend. We
generally tend to wake up later on weekends; however this has to be avoided.
Going away from the schedule on weekends, would only make life miserable the
next week, where the same sleep problems would loom large before our eyes.
3.
Make a Bedtime Ritual
The half an hour before going to sleep plays a very important part. This
half an hour has to spend very relaxed and a practice has to be created to
spend this half an hour in the same way every day. We can try to read stress
busting books, have a warm bath or write something pleasant etc, before we
actually go to bed. This gives the mind a calm atmosphere and the brain is
ready to sleep. This ritual must be adhered to daily on a strict basis. This
half an hour preparation time is very important and we should ensure that it
is never spent on brain stimulating activities like watching TV or working
on computers.
4. Exercise Daily
Physical and mental exercise, if done daily can improve sleep patterns.
Researches have proved that daily exercise helps us to sleep quickly, deeply
and calmly. This also has a refreshing impact when we wake up early next
day. However there is a time to exercise. This has to be ideally done early
in the day and never during bedtime. Late exercise would only add to
additional burden the mind and body. Daily exercise not only improves sleep
patterns but also keeps our body and mind fit and healthy.
5. Get Some Sunlight
Sunlight helps in regulating sleep patterns. Every day, we have to expose
ourselves to bright slight atleast for half an hour to ensure sleep
regulating hormone melatonin is produced properly. Early morning sunlight is
very good for health and we have to try our best to walk out every day
morning and get a feel of the fresh sunlight.
6. Avoid Caffeine in
the Afternoon
Coffee and tea are dangerous elements that can spoil the body to a huge
extent if not taken within controllable limits. We have to avoid coffee or
other caffeinated beverages during afternoons and evenings. This will
regulate the production of hormones in our body and encourage us to sleep
well.
7. Make Your Bedroom
Dark
After getting a feel of fresh sunlight during the mornings, we have to
follow the contrary during nights. Our bedroom should be kept as dark as
possible to reinforce our bodys natural rhythms. Darkness helps to go to
sleep sooner, stay asleep longer and wake up earlier.
8. Avoid Alcohol
Alcohol is one of the most notorious enemies of sleep. Even a small glass of
alcohol can affect sleep patterns drastically. Most of the times, alcohol,
though helps in sleeping quickly, does not help in staying asleep longer. We
tend to wake up in the middle of the night and have a disturbed sleep
causing serious headache or feeling dull the whole of next day.
9. Don't Smoke
Smoking must be avoided during sleep time. The nicotine element in
cigarettes tends to keep us awake, hence it is better to refrain from
smoking. Apart from sleeping patterns, smoking, in general is an enemy to
good health, therefore it is only better to quit smoking totally. Smokers
also wake up early due to nicotine withdrawal.
10. See a Doctor
Consulting a doctor is must, because even after the following the above
steps, some of us might continue to face difficulty towards sleeping. A
doctor must be able to identify the root cause of the problem and give the
necessary treatment for the same. |
