The average person spends more than one-third of his/her life asleep. During sleep, the body repairs itself so that when the alarm clock goes off, our bodies are renewed and refreshed. The average adult is supposed to get seven to eight hours of sleep a night. Tossing and turning all night can affect judgment, productivity, and the ability to retain information the next day. Over time, it can contribute to obesity, diabetes, and—of course—a chronic bad attitude.
Below given, are a handful of helpful tips and tricks that will help you get into bed more relaxed or get out of bed more rested :
1) Exercise /Work-out regularly :Some aerobic exercise can reduce anxiety and improve quality of sleep in people who suffer from insomnia. Schedule workouts that end at least two hours before hitting the bed so that post-workout adrenaline boost doesn’t keep you up.
3) Writing personal diary or read a novel : Pen down your racing thoughts in your personal diary, clearing your mind of mental clutter which can help you drift off more smoothly. Reading a good novel may also be helpful.
4) Avoid heavy meals when it’s late. : A big meal too close to bedtime may keep you up at night. Protein is especially hard to digest, so if you have to eat late, opt for lighter meal
5) Listen to soothing music :It can improve both sleep quality and duration. Try classical, folk, or slow-paced contemporary styles for some soothing sounds.
7) Keep your bedroom dark & cool : Even the slightest light from a digital alarm clock — can disrupt your shut-eye. You may consider using a comfy eye-mask also. A room that’s too hot and a room that’s too cold can both mess with your sleep. Aim for somewhere between 60 and 67 degrees Fahrenheit !
8) Comfortable Mattress :An uncomfortable mattress might the source of your sleepless nights. Whether that’s because it’s lost its cushioning or because it’s simply too small, it’s important to recognize the signs that it’s time to buy a new one.
9) Keep your bedroom quiet. : Try a handy pair of earplugs, for a snoring bed partners or blaring sirens outside your window that are slightly more difficult to avoid. Noises like whirring electronics or ticking watches can easily be left outside the bedroom.
10) Strike a pose, say a prayer : Yoga, meditation, even prayer are all helpful tactics to coax your mind to wind down. These quiet activities may help you slow your breathing and heart rate and drift off sooner.
While factors like stress or big life changes can bring on a few sleepless nights, prolonged trouble sleeping could be a sign of another issue like depression or a sleep disorder like sleep apnea. If these are worries, schedule a doctor’s visit to get things checked out. A medical professional might suggest a hormone test or another kind of evaluation to make sure everything’s okay.