Getting a good amount of sleep is a necessity. It has more benefits on your health than you can ever imagine. It is one of the most basic health needs that you must fulfil to live a long, healthy, and very happy life. If you don’t have a healthy sleep cycle, it is time to make an effort to sleep better.
Sometimes your normal bad habits can lead to a lack of sleep, but sometimes it could be the result of some serious disease. Make sure you know the difference.
20 Effective Ways To Help You Sleep Better
1. Avoid Sleeping in the Day Time
Taking a good sleep after 3 P.M. can affect your night-time sleep. In mid-days go for a stroll every time you find a need to sleep.
It is advisable to sleep for 20 to 25 minutes at noon, not more than. But if you are excessively tired, do not overthink it and just snooze for a bit. Don’t beat yourself up, take your time and listen to your body to sleep better.
2. Have a Good Dinner
Many people are quite disconcerted about the sort of dinner they should consume. Whether they should have a heavy dinner or light? Your last supper should not be over-fed. Take in light food and make sure to consume it before an hour of your sleeping time. After dinner, take a short walk across rooms or the balcony. It will enhance your sleeping capacity and you will find that you now sleep better!
3. Do Physical Labour in the Day
If you are not working at all in the day, don’t expect to sleep the best sleep. You need to move, groove, and hurdle to make your body ache a nice dozing off.
If you have nothing to do, make sure you dance or something. It will help you a lot.
4. Avoid Looking at the Phone
The radiations that your mobile phone shade upon you can worsen your insomnia. Ake sure you switch off the internet, brightness, and silence it before shutting down your eyes.
Make it your consistent habit, as it benefits people sleeping trims in many ways.
5. Close the Lights
Close all the lights in your room. If this is an unbearable scenario for you, make sure you dim it or tone it down to an extent that it does not upset your sleep.
You can also shut the lights and open up the curtain drapes for the natural beauty to perceive in.
6. Create a Sleeping Pattern
Have a routine and timetable of when you take your sleep. Go to bed early (and at the exact time you have chosen to) every day. After a while, your body will take in this as a need and your sleep will become quite regular.
It is a healthy habit to own.
7. Pee Regularly
People often avoid peeing before going to bed. It can result in overnight irritation and can even lead to bed-wetting. Peeing and pooping (if necessary) is quite crucial to keep your body freed and relaxed.
8. Avoid Caffeine
Is it not obvious? Just don’t drink coffee before going to bed. Even if you ache for it while binging on Netflix. It could disturb your sleep badly and will hence gift you a big eye bag. Instead, drink a glass of warm milk or just plain water.
It is another great way to making your body need sleep. You can exercise after your dinner. Take walks or just do some yoga positions on the bed while watching something.
10. Make Your Bed Comfortable
If your bed is covered with food particles and just useless items, you won’t find that serenity to have a good night’s sleep.
Clean your bed, and even near the surroundings of your bed. Make it comfortable by pulling up soft quilts and pillows. Create an environment where you would want to fall asleep.
11. Candles Always Help
Candles can be a great sleep booster. They aesthetically bring up the room and create a dozing vibe. There are even remedial prescribed candles with certain fragrance and aura that gives a beautiful mood to sleep.
12. Avoid Over Thinking
Clearing your mind before sleeping is quite essential. You can write it down in a journal or a personal diary before going to bed. You can talk to a friend or family, which will help you bury out the emotions.
It will give you a free mind and a good, long sleep.
13. Adjust Your Pillow
Pillows play a crucial role in your sleep time. If you have back pain or neck strain, adjusting pillows at a certain angle can help a lot. Try putting them in such a way that allows you to relax and sleep well.
14. Have An Orgasm
It is not a shocker that having an orgasm can lighten up you, mentally and physically. It is a state which is required for you to have a good sleep.
If you have a partner, have sex before sleeping. It is no problem even if you are single. Masturbating can help you relax (maybe even more than sex).
15. Dim The Noises
Avoid sleeping in a room that caters to sounds and noises. It will always disturb you and put you in a light sleep. It is not something you want.
Also, make sure you ventilate your room well.
16. Music Can Help Though
Noises are a big NO, but music can benefit your sleeping patterns. But don’t play rock, hard music. Play something soft and relaxing. Flute or piano sounds are highly recommended.
17. Don’t Smoke bEfore Going To Bed
Any claim of narcotics can diminish your sleeping traits. You can smoke at least 2 hours before going to bed but not after that.
Also, avoid drinks too.
18. Take A Bathe
Anything that washes the long, hard day off can help you to bring to sleep. Bathing is another miracle. Just take a good bath that relaxes you completely and go to bed, straight. It is such a remedy.
19. Read A Book
One of the most underrated medicine, reading a book can allow you to sleep in bliss. If you are not an avid reader, a ‘boring’ read can benefit you. Right?
Out of all, this is the most important step. Relax and be healthy. A night of good sleep will come along!
Follow all the steps on the regular basis. If nothing works and you are still having trouble sleeping, make sure to consult a doctor. It could be a serious problem, but give the remedies a try first.