Sleeping is an essential part of our life. Like air, water and food are important to surviving; without sleep, nobody can live healthily. Good sleep keeps our heart, digestive system, and mental health in excellent condition. This article can help to adjust your lifestyle with 20 effective tips for sound sleep.
1. No Light or Low Light in Bedroom
Bright light in the bedroom is a big disturbance to sleep. Many people love to sleep in dim light which is absolutely fine however those who do not have a problem sleeping in dark at night, no light while sleeping is the best idea for a good sleep.
2. Early Dinner
Having dinner early helps in a good sleep as half food gets digested before getting asleep. This keeps the digestive system less active while sleeping therefore a relaxed and comfortable sleep is possible.
3. Less Food at Night
Eating too much food at night gives extra pressure to the digestive system while the body is sleeping or trying to sleep. This phenomenon disturbs sleep as mentioned in the second point.
4. Drink Moderate Water at Night
Drinking too little or too much at night must be avoided as you may need to get up middle of the sleep for water or for going to the toilet. Drinking moderate water at night keeps you undisturbed.
5. No Caffeine at Night
Researchers at Harvard Medical School report that caffeine blocks adenosine, your body’s natural sleep-inducing agent. The effect of caffeine remains in the body for 7-8 hours so having coffee up to 8 hours prior to sleep may make it hard to get sleep or may break sleep in the middle of the night.
6. Avoid Oily or Junk Food
Oily and junk foods are bad for digestive systems causing gastric or constipation. This creates discomfort in the body hence sound sleep may not be possible.
7. Make Comfortable Bed
Keeping your bed comfortable for your body to rest is one of the main criteria for a sound sleep. Too much cushion or too hard cushions both are not ideal for the body. They may also cause body or back pain. Hence selection of a moderate cushion mattress and soft bedspread can help you in good sleep.
8. Avoid Thick Pillows
For many people, thick pillows may be fascinating but there is bad news that too thick pillows are not good. You may have strain in your neck. Additionally, since the neck gets bent, it creates congestion in the breathing process. On the other hand, the moderate thickness of the pillow may make you sleep comfortably.
9. Keep Mobile and Electronics Away
TV and mobile phones are the biggest enemies of sleep. Any content or video or news or activities on the mobile phone keeps you busy hence sleep is disturbed. Keeping mobiles and other electronics shut is the best idea for a sound sleep.
10. Fresh Air in Bedroom
Fresh air is vital for our body. In absence of fresh natural air, a person may feel suffocated. Sometimes, this happens without realizing it and while sleeping. On the other hand, people use mosquito coil while sleeping which is not good for good sleep and health.
11. Keep Bed and Room Clean and Tidy
Keeping the bedroom and bed both clean and organized makes life easier. Moreover, cleanliness supports very good sleep.
12. Never Resist Somnolence at Night
You might have observed that at a particular time you may get really drowsy and sleepy no matter what work you were doing. This is the final alarm one must go to bed. Resisting sleepiness at night may take your sleep away for the whole night.
13. Clean and Dry Your Feet
Sometimes dusty feet may be a reason for light or disturbed sleep. Washing and drying your feet before bed may give you a lot of relaxation which helps in sound sleep.
14. Make a Routine for Bedtime
Habituating your body for sleep time may help you get sound sleep and sleep on time.
15. Avoid Sleeping in the Evening
Do you know taking a nap in the evening may cost your night’s sleep? The body is used to a gap of out of bed and bedtime. This is the reason sleeping in the evening can keep you awake till the next day’s early morning or even the whole night. So please avoid taking a nap in the evening.
16. No Drinking and Smoking
Drinking and smoking both are bad for a good sleep. They are worse to consume at the night. So, you must immediately quit drinking and smoking and get sound sleep always.
17. Save Bedroom from Mosquitoes
Mosquitoes can be very much annoying. Using nets on windows or eco-friendly mosquito repellent are helpful strategies to stay away from mosquitoes.
18. Treat Sinus and Migraine
One main un-noticed reason could be sinus or migraine. Both are equally dangerous for a tight sleep. You may need to consult a specialist and treat them at the earliest.
19. Take Help of Exercise or Yoga at Daytime
Yoga and exercises are helpful for having a sound sleep. You may feel relaxed mind and also tired body by the time you need to sleep. Hence indulge in some physical activities like sports or takeout time for workouts or yoga.
20. Watch Out Your Weight
Being obese is not good for your health or your sleep either. Obesity creates discomfort in the body which may hamper your sleep at night. It is wise to lose or maintain weight for a healthy life and good sleep.
Hope making small changes in your sleeping habits and lifestyle can give you a tight sleep and you may avoid sleepless nights. It is also vital that you check up on your health with a doctor in case of any health issues like high BP or high glucose level or viral fever or any other health issue.