8 Tips for Healthy Night’s Sleep
Sleeping Problem is one of the problem which is common among people these days . Sleeping Problems are known as Insomnia in biology term .Symptoms of Sleeping Problem are persistent feelings of sadness, anxiety , hopelessness and disinterest . Sleeping problems can cause Depression Relationship between Depression and sleep is complex ..Sleep problems are also associated with more severe depressive illness. It should be controlled effectively with appropriate precautions .
Here are the tips for Healthy Sleep :
Avoid Caffeine, Alcohol, Nicotine, and Other Chemicals :
These are the factors that disturb your sleep and make you awake . So avoid all the products related to caffeine , alcohol , nicotine etc for four to six hours before going to sleep . Similarly , people who smoke also faces the sleeping problem . As smoking product contains tobacco that makes you awake.
Turn Your Bedroom into a Sleep-Inducing Environment :
Environment also affects sleeping . If there is quite , dark and cool environment then who do not want to sleep ?. To make suitable environment for sleep . Use heavy curtains, blackout shades, or an eye mask to block light, a powerful cue that tells the brain that it’s time to wake up. Keep the temperature comfortably cool—between 60 and 75°F—and the room well ventilated. And make sure your bedroom is equipped with a comfortable mattress and pillows .
Go to Sleep When You’re Truly Tired :
If you are not in mood to sleep and still try to sleep it will frustrate you . I think in this case , do something relaxing activities like like reading or listening to music until you are tired enough to sleep.
Don’t Be a Nighttime Clock-Watcher :
Sometimes at a clock in your bedroom, either when you are trying to fall asleep or when you wake in the middle of the night, can actually increase stress, making it harder to fall asleep. So keep your face away from clock .
Lighten Up on Evening Meals :
Most of the people face the problem of indigestion . eating food just before sleeping time may cause the problem of indigestion and disturb your sleep . Eat several hours before your sleeping time .
Nap Early—Or Not at All :
Afternoon napping is one of the biggest culprit .Late-day sleep decrease sleep drive. If you want nap at afternoon , it’s better to keep it short and before 5 p.m.
Balance Fluid Intake :
Drink enough fluid at night to keep from waking up thirsty—but not so much and so close to bedtime that you will be awakened by the need for a trip to the bathroom. These things also affect your sleep .
Exercise Regularly :
Exercise is one thing that is recommended by doctor to all who are facing any problem , disease etc . Exercise can help you fall asleep faster and sleep more soundly—as long as it’s done at the right time. Exercise stimulates the body to secrete the stress hormone cortisol, which helps activate the alerting mechanism in the brain. Try to finish exercise before three hours or more when you want to sleep .