How to sleep better?

For some people falling asleep sound like an impossible dream but good sleep is under your control, following healthy sleep habits make the difference between waky nights and sound sleeps. There are multiple things which effects on sleep, but I have few points which you should consider improving your sleep habits to have good & sound sleep.

Avoid Caffeine, Alcohol, Nicotine that Interfere with Sleep

Caffeine is a stimulant which make you awake hence avoid caffeine for four to six hours before bedtime.

Turn Your Bedroom into a Sleep-Inducing Environment

To improve sleep, A quiet, dark, and cool environment can help to do this lower the volume of outside noise with earplugs or Pillow. Keep the temperature comfortable cool and well-ventilated room & Make your room is ready with comfortable mattress and pillow.

Establish a Soothing Pre-Sleep Routine

Maintain a pre-sleep routine before an hour of actual sleep time. Such as, take a bath, read a book, watch television or practice relaxed exercises. Avoid stimulation and stressful activities. Which can cause body to go in alertness. If you take your thought and problem to your bed, try to write them down to think it over next day.

Go to Sleep When You’re Truly Tired

If you struggle to go sleep that leads to frustration to avoid this if you are not asleep after 20 minutes going to bed, get out of bed and do something relaxing like reading or listening to music until you feel tired enough to sleep.

Don’t Be a Night-time Clock-Watcher

If you are a clock-watcher then it is hurdle in your sleep, staring at a clock in your bedroom can increase stress and making it harder to fall asleep. So, to avoid it turn your clock away from you.

Keep Your Internal Clock Set with a Consistent Sleep Schedule

Waking up and going to bed at same time each day sets the body internal clock which leads to healthy sleep as it expect sleep at certain time every night, try to stick with this closely as possible on weekends also to avoid sleep hangover on working day.

Nap Early—Or Not at All

For those who find it difficult to get asleep should try to avoid getting Naps because late-day naps decrease sleep drive, if you still want to take a Nap then make it short and try to avoid at evening times.

Lighten Up on Evening Meals

Finish your dinner several hours before bedtime to avoid indigestion of food as heavy food may be a recipe for insomnia and difficulty in sleep. If you are still hungry try to eat something lite.

Balance Fluid Intake

Take enough water before going to bed to avoid night-time waking up to drink water but not so much as if you take more then you need to wake up anyhow.

Exercise Early

Exercise can help you fall asleep faster as long as it done right time, try to avoid before bedtime as it stimulates the body to secrete stress hormone cortisol which activates alerting mechanism of mind. At least three hours before or early in the morning will be the better time for exercise.

I hope you think on it and try to follow these steps and avoid the things which are enemies of sleep… Happy Sleep.