Sleep is essential for us. But its amount is not fixed for all. This may vary from man to man. But according to medical science 6 hours fresh sleep is needed for human body. Due to different known & unknown cause sometimes we feel a problem to take a fresh sleep. This situation hampers our practical life if this stay for a long time. Sometimes we go to bed early and try to sleep but we can’t through the night. It gives us pain.
Here I will try to convey some tips for a happy, relaxed sleep at night. These are:
1. Keep Bedtime & Rising Time Regular:
Try to maintain your bedtime & rising time constant. If you are habituated with your fixed routine; you will get much easier to fall asleep and wake happily at morning. This way your body always will know when to wake up.
2. Avoid eating just before Bed:
Maintain a gap of at least 2 hours from your eating & sleeping. This allows for digestion to happen. So that, your body can takes rest well during the night. This will help you to take a deep sleep.
3. Take a hot shower:
Take a hot shower before going to bed. It will relax tense muscles and help you to get a good sleep.
4. Change your mindset:
Nothing aggravates insomnia more than worrying about it. We can sleep better by replacing negative thoughts with positive ones.
5. Avoid Alcohol & Caffeine before Bedtime:
It’s a depressant; alcohol may make it easier to fall asleep, it causes you to wake up during the night. It may cause nighttime awakenings and often nightmares for some people. This usually happens during the second half of the night. Caffeine will keeps you awake through the night.
6. Take Adequate Exercise:
Actually it will help you to sleep better. Your body uses the sleep period to recover its muscles and joints that have been exercised. Twenty to thirty minutes of exercise every day can help you sleep better; you have to take exercise in the morning or afternoon. Remember, being physically tired really contributes to a good night’s sleep.
7. Boost your Magnesium intake:
‘Magnesium is an essential mineral to the human body and is often referred to as the relaxing mineral because of its role in relaxing muscles,’ says nutritionist Fiona Kirk. Magnesium can help you relief from insomnia. You can get more magnesium in your diet by eating plenty of nuts, wholegrain, beans, dark green vegetables, fish and meat.
8. Sleep in silence:
Turn off the computer and television at least one hour before you’d like to fall asleep. Make your bed room silence and then go to sleep. This will turn you on faster sleep.
9. Avoid Daytime Sleep:
Sleep only at night. Avoid daytime sleep if possible. But if daytime sleep is very much necessary, you can take a sleep of 20-25 minutes.
10. Calm down Your Mind:
After a stressful day at work, you expect a deep sleep over the night. Like your body, your mind can be over stimulated and make it hard to get a really good night’s rest. So, try to get remove from your difficult thinking about your job, business and your family.
A good night’s sleep really means feeling good at every step of sleep. A happy, relaxed sleep at night can boost up your energy and make you enthusiastic to work.
Written By: Mahadi