Avoiding simple things and making small changes to our lifestyle help reduce our sleep disorder and sleep deprivation problems. Here are 10 tips that will help you in regulating your sleep cycle and sleep better -

1.    Avoid caffeine – studies show caffeine takes a long time to metabolize and effects of caffeine last a longtime. Coffee, tea and soda’s all contain caffeine. Try and avoid these drinks at least 4 to 6 hours before sleeping. Instead drink water and keep yourself hydrated.

2.    Avoid nicotine – smoking tobacco puts nicotine in your bloodstream which again is a sleep deterrent. Not only is smoking harmful for your lungs, it also breaks your sleep cycle.

3.    Avoid alcohol – alcohol dehydrates your system. Alcohol does make you drowsy, however it takes a long time to metabolize in your liver and your digestive system has to work overtime to get it out. Liver needs to work harder and in simple terms takes in more water from your body thereby dehydrating it.

4.    Eat Light – your dinner should not make you feel as if you have stones in your stomach. Eating light at dinnertime will reduce the load on your digestive system and also your uneasiness. You’ll always find it difficult to sleep with an extremely full stomach. Also avoid sleeping on an empty stomach. Have your meal at least two hours before you go to bed.

5.    Avoid snacking – avoid eating snacks that contains sugars or are processed foods. These will increase your blood sugar and inhibit sleep.

6.    Your bed is for sleeping – do not make your bed your work area. Your bed is to relax and sleep. If you carry your work to your bed, you will find it difficult to relax and to sleep. For the same reason avoid watching television in your bed.

7.    Take a hot shower, bath or sauna – A hot shower, hot bath or sauna raises your body temperature before sleep time and once you get into bed and your temperature starts coming down, it will help you sleep better.

8.    Regulate your bedtime – Build a routine. Try and keep late nights to a minimum. most people need 7 to 8 hours of sleep to keep their energy levels high. Try and sleep at the same time every night. Your body will get accustomed to your routine and you’ll find yourself sleeping better.

9.   Kill the lights – tiniest bit of light can disrupt your natural rhythm and hinder your sleep. Try and sleep without any lights.

10.    Exercise – this is the most important point of all above. It should have been the first point here however I purposely made it the last point so you register and remember it. Walk, jog, workout, cycle or run – whatever you want, do it daily for at least 30 minutes. Your body is like a machine and exercising it is like oiling it. If you do not oil it, it will rust. Exercising will make your muscles active and also help you sleep better when your muscles contract later. Do not exercise at least four hours before bedtime.

The quality and quantity of sleep and the amount of rest are body gets determines how healthy we are and helps keeping our immune system strong. It helps keeping insomnia and other sleep disorders at bay. Do not compromise on your sleep and have a healthy life.

No related posts.