There is nothing more frustrating and annoying that you can not sleep and sleepless at nights. Your mind focuses on those things and events that happened during the day that creates tension, noise make you wake up and can not sleep again. Improving the quality of sleep has many benefits, and we should not ignore it, this is some important suggestions to learn how to sleep better. Let’s start to do them and change your future.
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Sleep when you feel sleepy
Even for those who have trouble in sleeping, at any time in the evening you will see stinging eyes and you really want to lie down to sleep. Do it immediately when you have no anything important task. After this time, sleepiness will take over and go back to another time, but sometimes we waited not see.
If you can not sleep within 20 minutes, stand up and find a job to do
Sitting alone, reading a book, counting sheep and stay away from light because it is a signal to fight sleepiness.
Snapping can be good for your health and your work throughout the day, but it is not good for important sleep at night. Especially with people who take a long nap, the body feels full sleep and do not need to rest. You still take a nap but please limit the time of sleep within 1 hour or less.
Start to create a timetable for sleep
Begin sleep at a certain hour each day and wake up in an exact time in the morning. Initially, this time will make you feel uncomfortable and difficult to sleep in the first minute, but it will quickly generate a “biological clock” in the remaining days. You will feel sleepy when it’s time, it is the wish of many people suffering from insomnia.
Avoid exercising at least 4 hours before sleeping
Exercise is very good for health, but if it happens too close to the time of sleep, you will feel difficult to sleep associated with fatigue.
Create a bedtime routine
You can read for 15 minutes, drink a cup of tea, listen to music before bedtime every day and create warning signal to the body that it is almost time to go to bed.
Stay away from stimulants
Coffee, cigarettes and alcohol are stimulants which can lead sleeplessness. Although many people think that alcohol is a sedative to help you sleep, but it will make your body feel tired in the next morning.
Eating snack before bedtime
If the stomach is empty, it is really difficult to have a good sleep. Foods containing tryptophan are good for regulating sleep, a glass of warm milk before bedtime helps you sleep better with a warm stomach.
Hot water bath
Hot water raises your body temperature and then the body will try to reduce the temperature of the body, this process creates sleepiness.
A ventilated room with enough warm blanket is the best choice for you sleep. The lighting should not exist in this room except the moonlight and sunlight in the morning when you wake up. If you’re afraid of the dark, use a night light but with low light intensity, if you fear the sun disrupts sleep in the morning, use an eye mask to sleep.
Set up the biological clock by sunlight
Whenever awoke, the sun has more vitamin D, it is not only good for health but also very beneficial for you to create a biological clock for sleep. Take a sightseeing or exercise under the sun at least 15 minutes after walking.
Sleep affects health, so do not think that sleep is a waste of time.
If you suffer from insomnia while diet and activity remain very moderate, it may be due to causes other complex diseases. Do not hesitate to see a doctor after doing all the clues but ineffective.
If your sleep is not good because your spouses, let’s suggest a private space to ensure your health.
Do not use of sedative drugs without the consent of the doctor, they can damage to your nervous system.