Feeling irritable, cranky? Or simply worn out? Feeling helpless and desperately finding the solution. Maybe one of the best solutions is good sleep. Most common in the list is pressure at work, family responsibilities, unforeseen challenges, relationship issues or illnesses. It is not surprising that quality sleep is sometimes difficult.
However you might not able to control all of the factors that intervene with your sleep, you can adopt healthy habits that encourage better sleep. Start with these simple habits.
Maintain the sleeping schedule
You have to maintain the same sleeping schedule. It means you have to go to bed and wake up at the same time every day, even on weekends and holidays. Being stick to your schedule reinforces your body’s cycle. The body has adjusted with the sleeping and wake up time and send the related signals to the brain. If you don’t fall asleep within 20 minutes when you are in the bed, then there is a need to take immediate action such as reading, listening light music or doing anything you feel that can get you good sleep. When you feel drowsy than you can retire to your bed.
Pay attention to what you eat and drink
You need to remember that you need not go to bed either when you are hungry or stuffed. Discomfort in your stomach might keep you awake. You need to limit or avoid drinking before you are going to the sleep, to prevent disruptive trips to the washroom in the middle of a night.
Avoid caffeinated or carbonated drinks, alcohols or drugs before going to the bed. The intoxicating effects of the drugs can ruin your sleep.
Create a ritual at bedtime
Repeat the same things each night to tell your body that it is the time to relax & sleep. It can be brushing teeth, washing feet and taking a warm bath or shower, reading a book, or listening to soothing music or yoga. Relaxing activities can give you a better sleep by easing the transition between the wakefulness and drowsiness. Don’t see TV or use other electronic devices as part of your bedtime ritual
Get comfortable
Keep your room in the way you feel ideal for your sleeping. Often cool, dark and quiet room is considered as the ideal room. For this, you can paint your room with dark shades and do something creative to create an environment that suits your needs.
Include exercises or any kind of physical activities in your daily routine
Regular exercises and physical activities can help you have a good sleep. Timing is important, it must be in the morning or evening not in the night before you go to the bed. Physical workout is the key for the good sleep and in turn for the good health.