5 Steps To A Good Night’s Sleep

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You are not destined to toss and turn on your bed every night. But in this modern era, life has become more complicated then it used to be earlier. Today many factors interfere with a quality sleep including work pressure, unexpected challenges, family problems, relationship issues, financial crisis and illness. Following steps will help to improve your sleep and stay active and energetic throughout the day.

1. Maintain a sleep schedule

Maintaining a sleep schedule is important for synchronizing body’s biological clock. Going to bed and getting up everyday at the same time will help your body to know when to sleep and when to wake up. If you can’t sleep within 15 minutes of going to bed, get up and try something relaxing like listening to music, watching television etc.

2. Avoid Triggers

Caffeine is a stimulant that can disturb your sleep. So avoid caffeinated product like tea, coffee, cola, chocolate at least 3 -4 hours before bed time. Smoking close to bed time can also deprive you from sleeping well. Eat your meal at least 2-3 hours before bed time. Drinking too much at bed time can also disturb your sleep by compelling you to make mid-night trips to the toilet.

3. Create a sleep inducing environment

Creating a cool dark and quiet environment also promotes good sleep. If your outside environment is noisy, you can use ear plugs. Use heavy curtains or eye mask to block light. Room temperature should be comfortable and the room well ventilated. Bedding should also be clean and comfortable. Creating some bed time rituals like taking a warm bath before going to bed or reading a book also gives the body signal that its time to sleep.

4. Avoid Daytime Naps

Avoid daytime naps as it can interfere with a good night’s sleep. If you are struggling with fatigue, insomnia or any other health problem, take a short nap of 20-30 minutes in the mid afternoon.

5. Stay Active

Exercise and physical activities help to get restful and sound sleep but don’t do it close to bed time. Exercise stimulates the stress hormones and makes you energized. So when you are energized, it will be difficult to fall asleep. Exercising in the morning is best for keeping the body active and fit.