Ensure Better Sleep
A good night’s sleep is necessary for maintaining good health. Adequate sleep is required to maintain physical and mental health of our body. So if you face difficulty in falling asleep, or wake up suddenly in the middle of the night, or feel tired instead of being refreshed in the morning, it means you are struggling with your sleep.
Simply by employing certain good habits and creating a better environment, you will be able to consistently follow your sleep schedule and sleep well. Developing a good bed-time habit and making some simple changes in your daily routine can help you ensure that you get a better sleep and enjoy good health.
Improve your Daily Routine
Exercise can help us to sleep well. Twenty to 30 minutes of brisk walking, bicycle riding, running or simple aerobic exercise, yoga or even simple stretching can help a lot. Fix a schedule time for going to bed at night and for getting up early in the morning. It becomes a cycle which your body follows.
Avoid Smoking, Alcohol and Caffeine
Many people drink alcohol before going to bed thinking that it will help them to sleep well at night. They may feel asleep faster, but it reduces the quality of sleep. It dehydrates the body, and a person wakes you up several times at night. Caffeine effects sleep even after 8 to 10 hours of drinking it. Try to consume tea coffee and caffeinated drink before lunch and cut back it’s over all intake. Smoking disrupts sleep because it contains nicotine. As night progresses, smokers experience withdrawal of nicotine and it becomes difficult for them to sleep.
Foods that ensure good Sleep
It is wise not to eat heavy and rich, oily food within two hours before going to bed. Try to eat your dinner earlier in the evening and avoid heavy snacks at bed time. Try some light and healthy snack at bed time like a glass of milk (preferably hot) and vegetable sandwich or low fat and low sugar. Wholegrain cereals with skimmed milk or yoghurt also work.
Good sleeping environment
Your bed should be spacious and comfortable enough to allow you to stretch properly. Pillow, bed sheet and mattress should be neat and clean and of good quality. For having a good night’s sleep, your room should be clean, quiet, well ventilated, dark and have appropriate room temperature.
