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How to sleep well at night?

 

We all often crave for a good night’s sleep yet fail to understand the basics of sleeping well. Sleep is often the most understated form of medication. Besides knowing the downside of sleep deprivation, we all are guilty of staying awake at wee hours. As necessary it is to know the importance of sleep, it is also essential to understand how to sleep well at night. 

So let us address a few critical points in order to avoid turning and tossing at nights. A few lifestyle changes and developing healthy habits before bedtime is the key to sleep well at night. 

These bedtime practices and habits are termed by “Sleep Hygiene” by researchers which can aid to sleep better and maximize the efficiency of sleep.

How to sleep well at night? Is a reasonably asked questioned, and you are about to find out, Keep reading!

 

Avoid chemicals that interfere with sleep:

Caffeine, as we all know, is known to stimulate brain activity and helps you stay awake. Hence, caffeine (found in tea, coffee, chocolates, cola) consumption must be avoided four to six hours before bedtime. 

Besides caffeine, alcohol is another culprit to interfere in sleep cycles. Initially, alcohol may induce sleep, but after a few hours, it acts as a stimulant resulting in shallow quality of sleep. Therefore, it is recommended to limit your alcohol consumption and not to drink at least three hours before sleep. 

 

The bedroom environment:

It is crucial to restrict activities in your bedroom and in bed. The atmosphere of your bedroom must be sleep-inducing with dim or no lights, quiet and comfortably cool. Keep the temperature of the room between 60 and 75°F. Use heavy curtains to block the outside light and use earplugs. It is also essential that the room is well ventilated. Make sure that your mattresses and pillows provide you utmost comfort and match your taste and requirements ( In case, if you’ve any back-related issues, you may want to choose best mattress for back pain). Flomattress offers a best mattress online with various foam materials to suit your need.

Primarily, keep your bedroom free of any electronics and also avoid using cell phones, watching television and working on laptops a few hours before sleep. Your bedroom must only be for your sleep.



Establish a routine:

Having a proper bedtime routine helps a lot in terms of quality sleep. Establishing a bedtime routine will ensure a smooth transition from wake time and sleep time. Ensure you perform some calming and soothing exercises like taking a warm water bath(lowers your body temperature), read a book, or practice relaxation exercise. In order to sleep without thinking, make sure you are not stressed so that the stress hormone, cortisol is not released, which results in wakefulness and increases alertness. Avoid work, discussing emotional issues or any other activity that will stimulate your brain, leading to sleeplessness. 

If you think a lot while on the bed, write your thoughts before going to bed and put them aside. 

    

Sleep when you are exhausted:

If you are struggling to sleep for more than 20 mins after going to bed, it can be extremely frustrating. In such situations, get out of bed, go to any other room and perform some relaxing activities like listening to music, read a book until you are tired enough to sleep.

 

Leverage light to your advantage:

Expose yourself to bright sunlight, first thing in the morning. It will regularize your sleep cycle and the body clock. Exposure to sunlight or bright light is an indication to the body to lower the production of Melatonin. Even throughout the day, go out for a walk in the sun. 

 

Do not see your clock during night time:

Studies have shown that staring at your clock while trying to sleep or when you wake up in the middle of the night can actually result in stress, making it difficult to fall asleep. So, the best way is to avoid having a wall clock or any watch in your vision while sleeping. 

Also, in case you wake up in the middle of the night and struggle sleeping in later, get up and take up some other soothing activities like reading, practising some relaxing exercises, listening to music. Make sure you keep the lights of the room dim, to reactivate your pineal gland to produce Melatonin. Bright light may affect otherwise. Once your eyelids are drooping, and you can not stay awake, go back to bed. 

 

Nap early or not at all:

Everyone always appreciates a good afternoon nap, however, if you struggle to sleep at night time, or stay awake at the wee hours, the day-time naps are the culprit. Hence, it is advised that you either skip on the afternoon naps as they decrease sleep drive. If you have to have a nap, let it be short and before 5 p.m. 

 

Going easy on your evening meals:

A heavy meal right before bedtime may be the walkway to sleepless nights. Finishing your dinner several hours before help and eating light is the key. In case you feel hungry by night, just snack on foods that will not interfere with sleep. Dairy products and few carbohydrates make a good late-night snack.

 

Exercise:

Exercise ensures faster sleep and improvizes on the quality of sleep as long as it is done at the right time. Exercise in the early morning stimulates the body to secrete the stress hormone cortisol, which activates the brain and overall alertness. Therefore, it is advised to mostly exercise in the morning or at least 3 hours before going to bed. 

 

 Fluid Intake:

You must balance your fluid intake throughout the day and also drink enough fluids before bedtime to avoid waking up in the middle of the night feeling thirsty, but, ensure that you don’t drink too much of fluids which will demand frequent visits to the bathroom.


Leverage light to your advantage:

Expose yourself to bright sunlight, first thing in the morning. It will regularize your sleep cycle and the body clock. Exposure to sunlight or bright light is an indication to the body to lower the production of Melatonin. Even throughout the day, go out for a walk in the sun. 


Do not see your clock during night time:

Studies have shown that staring at your clock while trying to sleep or when you wake up in the middle of the night can actually result in stress, making it difficult to fall asleep. So, the best way is to avoid having a wall clock or any watch in your vision while sleeping. 

Also, in case you wake up in the middle of the night and struggle sleeping in later, get up and take up some other soothing activities like reading, practising some relaxing exercises, listening to music. Make sure you keep the lights of the room dim, to reactivate your pineal gland to produce Melatonin. Bright light may affect otherwise. Once your eyelids are drooping, and you can not stay awake, go back to bed. 


Nap early or not at all:

Everyone always appreciates a good afternoon nap, however, if you struggle to sleep at night time, or stay awake at the wee hours, the day-time naps are the culprit. Hence, it is advised that you either skip on the afternoon naps as they decrease sleep drive. If you have to have a nap, let it be short and before 5 p.m. 


Going easy on your evening meals:

A heavy meal right before bedtime may be the walkway to sleepless nights. Finishing your dinner several hours before help and eating light is the key. In case you feel hungry by night, just snack on foods that will not interfere with sleep. Dairy products and few carbohydrates make a good late-night snack.


Exercise:

Exercise ensures faster sleep and improvizes on the quality of sleep as long as it is done at the right time. Exercise in the early morning stimulates the body to secrete the stress hormone cortisol, which activates the brain and overall alertness. Therefore, it is advised to mostly exercise in the morning or at least 3 hours before going to bed. 


 Fluid Intake:

You must balance your fluid intake throughout the day and also drink enough fluids before bedtime to avoid waking up in the middle of the night feeling thirsty, but, ensure that you don’t drink too much of fluids which will demand frequent visits to the bathroom.