Sleep is invaluable but daily stress and work prevent us from sleeping well. Below mentioned secrets can help you to snooze off to a good night sleep.
A- Avoid eating just before bed
Eating just before bed can cause uneasiness that can distract your sleep. Keep a gap of minimum one hour between your meal and your bed time.
B- Bathe before going to bed
A hot water bath is the best way of relaxing your muscles. However, the hot water bath needs to be taken 1 -2 hours before bed the scheduled bedtime.
C- Cut down on caffeine before bed
Caffeine works as a stimulant and thus keeps you awake. Avoid drinking any caffeinated beverage post-dinner.
D- Do not drink water or other liquids
You must completely avoid taking in fluids before sleeping. A lot of liquid can take you to a number of bathroom trips throughout the night, disturbing your sleep.
E- Exercise daily
Exercising daily for about 20-30 minutes can help you sleep well. However, make sure you exercise either in the morning or afternoons and not just before going to bed.
F- Fiction books or other books
Reading is a good exercise for your eyes. Reading just before going to bed help your eyes feel tired resulting in better sleep.
G- Give your bedroom a cool atmosphere
It becomes difficult to sleep in a hot and stuffy room. Make sure that the room is cool and there is proper cross-ventilation.
H- Heavy meals have to be avoided
You should always consume a heavy breakfast, satisfying lunch, healthy snacks and a light dinner. Heavy dinner can be difficult to digest due to minimum activity in the night hours. this can disrupt your sleep.
I- In your bed on time
Maintaining a bed time is very important. A routine bed time helps you sleep on time automatically.
J- Just avoid afternoon naps
Do not try to cover your lost sleep in the afternoons. Slowly and gradually you develop a pattern of sleeping in the afternoons and staying awakes in the nights, hence avoid afternoon naps.
K- Keep the volume low
Very high volume of household devices can disturb your sleep drastically. In case you cannot work on the volume use ear plugs to avoid them.
L- Lights need to be dim
Choose dim lights for your bedroom as darker bedrooms are cozier to sleep in. Sharp lights can hinder your sleep.
M- Meditate
Meditation is the best way to relax your body and mind. Practice meditations before going to bed.
N- No to computer or television screens
A television or a computer screen is the best stimulator for your mind, hence the best distraction. Switch them off to fall asleep.
O- Organize your bed before sleeping
A clean and an organized bed is the best place to sleep in. Make sure you use comfortable mattresses and pillows.
P- Please cut down on alcohol before bed
Alcohol is a depressant. Too much of alcohol can stress your mind and take you into depression. To sleep peacefully reduce or avoid alcohol consumptions before bed.
Q- Quit smoking
Smoking has a number of adverse effects on your body. It also hinders your sleep; hence you must try to quit smoking.
R- Rituals before going to bed
Practice relaxing rituals before going to bed. It can include listening to music, reading, preparing for the following day, etc.
S- Say no to late nights
Frequent late night parties or outing disturb your sleeping and eating habits. This part of modern life can hamper your health.
T- Try pampering yourself before bed
A simple foot cream application can help you relax your body and mind. Massage your feet a bit with the foot cream to feel even better.
U- Use relaxing methods
Keep mental and physical stress at a distance before going to bed. Stress is the biggest cause of insomnia.
V- Volunteer your sleep time
6 hours of sleep is enough for an adult. Oversleeping can affect your next day sleep.
W- Wake up on time
Waking up on time also helps you to sleep on time and also to sleep well.
X- X-factor
Understand the unexplainable importance of sleep and value its importance. Dedicate time to your body.
Y- Your comfort is important
To have a sound sleep you need to be comfortable. A comfortable atmosphere is important. Make sure you maintain it.
Z- Zzzzzz…….
Snooze off and sleep tight.
