Tips For Good Sleep
Many a times we do not get proper sleep. We lay awake and wait for sleep to come. Some may induce sleep by having pills.
Sleep:
Sleep is a natural phenomena by which the body heals and rejuvenates. It also helps the body to increase its immunity. During sleep our body takes complete rest and will not react to any stimuli. Moreover it is found that the anabolic rate of our body is high during sleep which clearly shows that growth and development also are sub-functions of sleep.
Sleep Process:
Sleep is broadly classified in to R.E.M (Rapid Eye Movement) and N.R.E.M (Non Rapid Eye Movement). N.R.E.M is further classified in to N1, N2, and N3 stages depending on depth of sleep. Normally sleep process proceeds in cycles as N1 -> N2 -> N3 -> N2 -> R.E.M and it repeats throughout the night.
Newborns spend 16 – 20 hours a day in sleep and it gradually decreases while growing up. Adults spend only 6 – 7 hours for sleep. The time and depth of your sleep determines your mood, thought flow and behavior.
Tips To Sleep Well:
Do not take naps during the day. Fix a time to sleep, preferably at night, and strictly follow it. Taking a nap during day time may keep you fresh for the entire day but may deprive you of sleep during nights.
Take only light food for dinner. Take dinner preferably two hours before bedtime. Avoid intake of coffee or tea 5 – 6 hours before bedtime Also, take a nice warm bath 2 – 3 hours before bedtime. If you feel hungry at bedtime, then you can go for light snacks. Drinking a glassful of warm milk half an hour before bedtime can induce sleep.
Do not use your bedroom as a reading room even during the day time. The light should be dimmed or switched off during sleep time. If you are not feeling sleepy do not stay awake in your bed waiting for sleep to come.Instead, engage your mind in something that can make you exhaustive.
Do not indulge yourself in heavy duty exercises 4 – 5 hours before sleep. Try to avoid all those troubling thoughts while you go to sleep. Anxiety, sadness etc. can trouble your mind keeping you away from good sleep. Hence, you can try meditation to calm your mind. These easy-to-follow tips will surely help you to get deep sleep.
