When a person is deprive from sleep or having a hard time sleeping, counting sheep is what we have in mind so sleep will come. So imagine how many people don’t have a good night’s sleep in the world but try these 10 tips for a better sleep maybe we don’t have to count sheep to sleep.
For instance; Adults need eight full hours of sleep and teens need nine hours and 15 minutes, however the average person gets seven hours and 25 minutes of sleep per night. These following tips are from Dr. Shepard can help fall into a pattern of restful sleep, just choose the ones the works for you, you don’t have to follow all 10 tips. ” What works for other person doesn’t work for another,” says Dr. Shepard. You can try one or two, or a combination until you have enough quality sleep to feel alert and well rested.
1. Stick to a schedule and don’t sleep late on weekends. If you sleep late on Saturday and Sunday morning, you’ll get “Sunday night insomnia.” Instead, go to bed and get up at about the same time every day. “You don’t need to rely on an alarm clock to wake up when you get enough sleep,” Says Dr, Shepard.
2. Don’t eat or drink a lot before bedtime. Eat a light dinner about two hours before sleeping. If you drink too much liquid before sleeping, you’ll wake up repeatedly in the night for trips to the bathroom.
>> Don’t eat spicy or fatty foods. They cause heartburn.
>> Don’t have a midnight snack. If you get the munchies, eat something that triggers serotonin (which makes you sleepy). Carbohydrates like bread or cereals or foods containing the amino-acid L-tryptophan like milk, tuna or turkey will do the tricks.
>> Don’t drink alcohol near bedtime. It may cause to wake up repeatedly, snore, and possibly develop sleep apnea.
3. Avoid caffeine and nicotine. They are addictive stimulants and they keep you awake. Smokers experience withdrawals symptoms at night and they have a harder time both falling asleep and waking up.
4. Exercise. The best time to exercise for better sleep is in the afternoon. Physical activity enhance the deep, refreshing stage of sleep.
5. Slightly cool room in ideal for sleeping. This mimics your internal temperature drop during sleep.
>> if you tend to to get cold, use blankets. Try sleeping in warmer night clothes and wear socks. Studies show that warm hands and feet induce sleep quickly.
>> If you overheat at night, wear light night clothes and sleep under a single sheet. Use an air conditioner or fan to keep the room cool.
>> Use a dehumidifier if you are bothered by moist air. Use a humidifier if you are bothered by dry air. Signs of dry air irritation include a sore throat, nosebleed, or a dry throat.
6. Sleep only at night. Daytime naps steal hours from nighttime slumber. Limit daytime sleep to 20-minutes “power” naps.
>> If you work night, keep window covering closed so that sunlight, which interferes with the body’s internal clock, doesn’t interrupt sleep.
>> If you have a day job and sleep at night, but still have trouble waking, leave the window covering open and let the sun’s light wake you up.
7. Keep it quite. Silence is more conductive to sleep. Turn off the radio and TV. Use earplugs, a fan or some other source of constant, soothing, background noise to mask sound that you cannot control such as a busy street, trains, airplanes, or even a snoring partner. Double-pane windows and heavy curtains also muffle outside noise.
8. Make your bed. “A good bed is subjective and different for each person. Make sure you have a bed that is comfortable and offers orthopedic, correct sleep,” Says Dr. Shepard.
>> If you share your bed, make sure there is enough room for two.
>> Go to bed when you are tired and turn out the lights. if you don’t fall asleep in 15 minutes, get up and do something else. Go back to bed when you are tired.
>> Do not agonize about falling asleep, the stress only will prevent sleep.
9. Soak and sack out. Taking a hot shower or bath before bed helps bring on sleep because they can relax tense muscles.
10. Don’t rely on sleeping pills. Check with your doctor before using sleeping pills. Make sure the pills won’t interact with other medication or with an existing medical condition.
Use the lower dosage and never mix alcohol and sleeping pills.
If you feel sleepy or dizzy during the day, talk to your doctor about changing the dosage or discontinuing the pills.
Having a good night sleep and the full rest can get your energize and active and sleep deprivation impairs memory, reaction time, and alertness. Tired people are less productive at work, less patient with others, and less interactive in relationship and sleep deprivation can also be dangerous. So sleep and and don’t let problem or worries deprive you from having a good night sleep at night.