Handy Sleep Tips That You Can Use

Sleep is a blissful experience that everyone has to experience. Without it, our body suffers physically, emotionally, mentally and socially. It allows our body to rest while also providing us with time to dwell on our thoughtsand recover our energy and prepare for the following day. However, there are times when falling asleep can get difficult or at times, staying asleep proves to be a challenge. It doesn’t necessarily mean that you have a sleeping disorder immediately. It may be because your body isn’t adjusted to the habit or time of you sleeping in as soon as you lie down. But here are just some handy tips when it comes to getting a good night’s sleep.

Napping

While there are sources that say napping isn’t advised if you want to get a good sleep at night, it can prove to be helpful. What napping does is help your body in falling asleep easily and soundly. This trains your body to regulate on how it falls asleep. Keeping naps short is also advised. Power naps are great, especially if they last about 15 – 30 minutes. This allows you to feel refreshed and feeling alert but it won’t really affect the quality of your sleep at night. The best time to take a nap is during the early afternoon like after lunch or 1 o’clock or 2 o’clock in the afternoon. Your body naturally feels sleepy but since it’s an earlier time of the day, you don’t have to worry about napping and suffering a poor quality of sleep at night.

Expose Yourself to Sunlight

The body is naturally stimulated by sunlight. This produces an awakening effect that jolts the body with energy and vigor. Once morning approaches go out and get some sunlight so that your body recognizes the time of the day in which you should be awake. This brings an effect that when there’s sunlight, your body will stay naturally awake while it falls asleep if it’s dark. This fixes your internal body clock and will be set for the time of the day.

Taking Hot Baths

When you want to relax and get a good night’s sleep, taking a warm bath is actually an excellent idea. However, it isn’t advisable to take one when you’re just about to sleep. When you take a hot body bath, it raises your temperature. What it actually does is make you feel even more refreshed and awake for an hour or so. What you should do is take a warm bath an hour or two before you go to bed. This gives your body enough time to cool down which initiates that sleepy, lulling feeling warm baths are known for.

Make Your Bedroom Cooler

Once your body is able to cool down, you can fall asleep easily and quickly without worry that you can be disturbed easily while sleeping. You can install an air conditioning unit, you can open a window, use an electric fan or other means so you can feel cooler. A cool room and a soft bed is a great combination if you want to get a good night’s sleep.

Exercise

It doesn’t mean that you should exercise before bedtime. That’s ill advised. What you should do, however, is exercise during the day so you train your body and the different systems of the body until they’re tired. This sends a message to your body that it has to work during the day by releasing endorphins and then get its rest during the night when you’ll be having your good night’s sleep.

Minimize Noise

This is actually a given already for a lot of people. Blocking out noise where you’re supposed to sleep is a must if you want to get enough sleep during the night. There are some who complain of waking up several times during the night because of slight noses or bumps. Light sleepers have trouble in staying asleep with the most minor disturbance.

Adding a little bit of background noise can help in getting you to sleep. One good idea is having a fan as it provides a soft but non-disruptive background noise in your bedroom and also keeping room cooler. The same goes for an air conditioning unit. Downloading apps or audio like binaural beats can prove to be of great help as they help you relax, keep other distracting noises out and give you a good night’s sleep with minimal effort.

Tire Out Your Eyes

Though it isn’t advisable to read in the dark or watch TV, they can still help in getting you to sleep if done correctly. If you find yourself unable to sleep or have difficulty in falling back to sleep, reading a book for 15 – 30 minutes can help. Watching TV can also do the same effect as both of them strain the eyes. This brings about a sense of sleepiness brought by using the eyes until they tire out.

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Do Your Own Thing

Bedtime rituals are important if you want to fall asleep peacefully and quickly. There are a number of bedtime rituals that can help you in your sleep. A few examples are drinking warm milk or a cup of tea, turning off the lights, taking a warm bath, writing on a journal, reading a book, watching TV, playing a short session of a video game, planning for the next day on your planner or anything that can help put you at ease. This brings a calming effect that can help in falling asleep easily.

Manage Stress

Stress is a huge factor when it comes to sleep. It often irks us and tends to dwell on our minds, especially at the end of the day. This causes us to stay up late and depriving us of precious hours of sleep. Effectively managing stress in your life is essential if you want to get a good night’s sleep. Talk about it with your significant other, plan the following day ahead or anything that can help you ease all that stress. Click here for more

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