Good Night’s Sleep - 10 Habits to Avoid and Include
Sleep is the most essential basic need of every human. If you sleep well, your whole day would be energetic and positive and if you lack sleep it will affect every deed you do on that day. Sleep has great impact on our daily routine, mood and productivity. Thus ensuring a tight sleep is potent. Fixonclick is here to help you with a better night’s sleep by listing you out a set of 5 habits you have to include and another 5 you have to avoid for a cosy and warm sleep.
5 Habits to Avoid for a Good Night's Sleep
Eating before Bedtime
Even if late night eating is termed as most unhealthy, people tend to do it mostly. Eating huge quantity of food before bedtime will definitely cause adverse effects on your health especially your sleep. This will get your stomach acids going, and lying down can cause those acids to creep up into your throat, which would make your whole food pipe experience a burning sensation. If you direly need a late night snack, gulp down some milk or hot chocolate and eat some light snacks like cheese crackers. These type of foods are rich in minerals, such as tryptophan and calcium, which help promote sleep.
Random Sleep Routine
Try to build a sleep routine because sleeping at odd hours will give the wrong signals to your brain and it will not be able to produce the sleep inducing hormones as there is no routine. Going to bed and rising at almost same time daily is one of the most effective practises for better sleep. Depriving yourself of sleep during the midweek and binge-sleeping on the weekends does more harm to your sleep cycles than good.
Drinking coffee tea or any beverages with caffeine would definitely get into the path of your smooth sleep cycle. Caffeine is a strong stimulant and consuming it within a period of 3 hours before sleep will make you extremely alert and it will take a long time afterwards for you to feel sleepy, till the effect of the chemical wears off. Drink your coffee before 6 in the evening so that you can have a great sleep.
Gadgets before Sleep
The reason to avoid a cell phone or tablet or any other electronic gadgets in your bedroom is same as why you shouldn't place a TV in your bedroom. Most of these devices emit sleep stealing light and they will rob you of your sleep because they lure you to interesting and engaging contents. This will make you sleep far late and in the morning you would experience fatigue, lack of concentration and increased laziness.
How would you feel to sleep in a smelly room with a bed that looks like an aftermath of a hurricane? Keeping the overall neatness of your bedroom is very important for a good sleep. As psychologists suggest, a neatly made bed with cushions, pillows, blankets and soft bed sheets gives a welcoming sign to your brain for a satisfying sleep. You can even spray some light smelling air freshener too.
5 Habits to Include for a Good Night's Sleep
Limit Daytime Naps
Long daytime naps can definitely interfere with your night time sleep. If you choose to nap, limit yourself to up to 30 minutes and avoid doing so late in the day. Try to take a siesta (afternoon nap) before 4 pm in the evening, or else you won't feel sleepy by 9 or 10 at night. If you work nights, however, you might need to nap late in the day before work to help make up your sleep debt.
Inclusion of Physical Activity
Regular physical activity can promote better sleep. Researches have proved that if you do a good 30 minutes exercise a day it will help you sleep better as working out boosts your metabolism and results in better functioning of your body, which will in turn guarantee a good sleep cycle. However, avoid being active too close to bedtime as it will exhaust you and probably you won't get a sound sleep due to it.
Try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow. This is a very important technique to incur better sleep as tensions and worries will make your body produce more of adrenaline hormone which will literally take the last bit of sleep away from you and make your mind alert and cautious. Don't take any worries into your bed, leave them outside your bedroom door and get a sound sleep. Worrying is never going to solve any issues instead it causes insomnia. Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.
Hide your Clock
This is a self-fooling technique for elongated sleeps. If you hide the bedside clock, you won’t see it when you wake up in the middle of the night and obsess over how little time you have left to sleep. Ironically, this tends to keep us up, rather than help us sleep for that precious bit of time. Same goes for your cell phones. Never keep them under your pillows. In addition to causing major health issues, it will also lure you to check your phone when you wake up in the middle of the night.
Take Melatonin Supplements
Melatonin is a key sleep hormone that tells your brain when it's time to relax and head to bed. Melatonin supplements are an extremely popular sleep aid. Often used to treat insomnia, melatonin may be one of the easiest ways to fall asleep at a faster pace. This sleep inducing drug is also useful when traveling and adjusting to a new time zone, as it helps your body's circadian rhythm return to normal levels. In countries like UAE, you cannot just buy it at a pharmacy as you would require the prescription from a doctor. It’s better to consult a doctor if you face severe sleeping issues and they would suggest you melatonin. Once taken, it will aid you to get better sleep and ensure a healthy body.
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