What You Need To Do For A Good Sleep

By: Ajanta Sen
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Are you having restless nights? Are you finding it difficult to sleep throughout the night? Well, if you aren't aware of what you need to do for a good sleep, you must go through this article to get yourself acquainted about some of the simple tips for a healthy sleep.

According to various researches, it has been found out that there are a myriad of habits and practices that can help you have a good night's sleep. This is also called "Sleep Hygiene".

Also read: Have These Foods and Have A Sound Sleep

By following these habits, you can be benefitted even if you're suffering from insomnia. These habits when practised regularly will help you have a peaceful sleep.

Sleep is the most important thing that each one of us require on a daily basis. Ideally, 7-8 hours of sleep time is a must to rejuvenate your body and also have a calm, peaceful mind.

Also read: Must Know: Reasons To Sleep On Your Left Side

So, let us check out some of the following simple tips for a healthy sleep that can be quite beneficial for a sleep-deprived individual and in case you're suffering from disturbed sleep quite often, it is best you check with your doctor.

Hit The Hay When You Feel Tired

There is no need to struggle to fall asleep. If you don't have a busy schedule, try to keep yourself engaged with various other activities like gym, cycling, grocery shopping, cooking, reading, etc. After a totally busy day, you will automatically feel tired enough to doze off in no time. This is one of the simplest tips for a healthy sleep.

Say Goodbye To Alcohol, Caffeine, Nicotine, etc.

If you want to have a good quality sleep, you must avoid all the caffeinated stuff because they contain caffeine, which is a stimulant that keeps you active and awake. Stay away from coffee, cola, chocolate, tea, etc, for at least 4-5 hours before your bedtime. If you're addicted to smoking, you should avoid cigarette just before hitting the bed.

Exercise Is A Must

Exercise stimulates your body to secrete the "cortisol" (stress-related hormone) which helps to trigger the alerting mechanism in your brain. Exercise also promotes a good night's sleep if it is done at the right time. One of the simplest tips for a healthy sleep is to workout early in the morning and avoid exercising when you are too close to your bedtime.

Always Keep Your Sleep Schedule Constant

Always keep your wake-up time and your bedtime same, even on your weekends. This will help to control your body's clock and will help you fall asleep every night at the same time.

Avoid The Afternoon Naps

If you have the habit of taking naps during the daytime, then this can keep you awake till late night. Thus, avoid napping, especially in the afternoon, to get a better and sound sleep throughout the night.

Have A Light Dinner

Having rich foods, very close to your bedtime, can trigger indigestion which can disrupt your sleep. Take a light dinner that includes the necessary nutrients and try to finish your dinner a few hours before hitting the bed. This is what you need to do for a good sleep.

Take A Balanced Intake Of Fluids

Hydrate yourself enough before going to bed, so that you do not wake up feeling thirsty during the night. However, make sure you do this a couple of hours before hitting the bed, so that you don't have to wake up to go to the bathroom in the night.

Make Your Room Devoid Of All The Disruptions

One of the simplest tips for a healthy sleep is to slumber in a tranquil and cool room. Make sure the room is dark while you sleep and there should also be no noises or any other disturbances during your bedtime.

Make Your Bed Comfortable

Make sure that your mattress and pillows are soft and comfy. If you have been using the same mattress for more than 9-10 years now, then it is time you got a new one. Keep beautiful and comfortable pillows on your bed that invite you for sleep.

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Read more about: sleep, tips
Story first published: Tuesday, July 19, 2016, 19:30 [IST]
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