Secrets To A Good Sleep

14 October, 2009 No Comment

A good sleep is necessary for the overall functioning of the body. However, competitions in today’s age demand everybody to be on the edge. Everybody is out to excel and achieve success in every spectrum of life. This results in hectic life schedule which further results in health disorders.

Among the many common problems that people face today are sleep disorders and troubled sleep and the inability to fall asleep as soon as one goes to bed. Stress and emotional upsets are root causes for the problem.

Simple lifestyle changes and little conscious effort from your side will help you get rid of sleep troubles. So, if you’re suffering from such problems follow these tips for good sleep and avoid sleep problems:

Regular time to sleep
Set a fixed routine for bedtime. Go to sleep at the time fixed by you and make sure you do not delay in the pattern. Delay of five to ten minutes is fine.

Routine wake up pattern
Make sure that you get up at the same time every morning. It is mostly found that people get up late on weekends and holidays. Do not build that habit. It will disturb the pattern of getting up. Getting up late further will result in other sleep problems.

Bed time ritual
If you don’t fall asleep immediately, indulge in a bed time ritual before going to bed. Do something which relaxes and soothes your mind like listening to soft music, reading a book or meditating for 10-15 minutes. Remember if you are reading a book do not read books on suspense or something which excites your brain. You can read spiritual or religious books.

Bedroom for sleeping only
Your bedroom should only be used for sleep and romance purpose. Don’t make it a spot to indulge in activities like games, watching TV, exercise, etc. Use other rooms for such purposes.

Healthy diet and lighter meals
Avoid tomato and spicy products at night. They cause heartburns. Sleeping with heartburns triggers the problem and will induce sleeping problems. Do not take heavy meals at night. Take lighter meals. Include tuna fish in your meal. Drink milk after your meal. Milk and tuna fish contains L-tryptophan that fosters good sleep. Eat at least 2h hours before going to bed.

Environmental factors
Make sure that your bedroom is a quiet and happier place. Make it a great place by keeping the environment of the bedroom such that you feel relaxed as soon as you enter. Always keep the room temperature normal. Ensure that the room is completely dark when you’re sleeping. If you aren’t used to sleeping in complete darkness, use a dim light. Use a good room fragrance.

A good quality mattress
Buy a good quality mattress. Go for a mattress of medium thickness. Do not buy a mattress which is too soft or too hard, it may cause body aches and also sleep troubles.

Avoid alcohol and caffeine
Strictly avoid intake of alcohol and drinks that contain caffeine like tea and coffee at night. While tea and coffee will prevent you from falling asleep, alcohol will induce disturbed sleep.

Sleep disorders often makes people irritated and aggravates health problems. Sleeping problems today is affecting millions of people today. If you too suffer from troubled sleep, follow the lifestyle and habits for good sleep cited above. This will improve your quality of sleep and foster good sleep, and enable you to remain active throughout the day and hence will help you lead a happy and fulfilled life.

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