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How to Sleep Well

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Sleep is essential for the person’s health and wellbeing. But in today’s stress full life there is a possibility for people getting insomnia which is a sleep disorder and this can lead to many problems like high blood pressure, weight gain and decrease in immune system’s power.  Following are some health tips which can lead to a better sleep.


Set a regular bed time: Go to the bed at the same time even on the weekends. Choose a time when you normally feel tired and try not to break the routine. This will help your mind to set a regular sleep time and you will not find difficulty in sleeping. 


Protect your sleep environment: Keep the temperature of the bed room comfortable, lights should be low. Make your bed room a clutter free zone. It should be free from electronic devices like T. V., mobile phones and computer as the radiations coming from these devices can also interfere with the sleep pattern. 


Pre sleep routine: Take a relaxing bath followed by a glass of warm milk, this will help your brain to fall asleep. You can also do relaxation techniques like deep breathing exercises and meditation before going to bed. 


Avoid these:  If you want to get a sound sleep then please avoid caffeinated drinks, spicy foods, alcohol and cigarette smoking. Coffee contains caffeine which is a stimulant and can keep you awake. Caffeine is also found in tea, chocolate, cola and in some pain relievers. Likewise alcohol may help to bring on sleep initially but after a few hours it acts as a stimulant and increases the number of awakenings and disturbs the quality of sleep. 


Limit day time naps: Long day time naps can interfere with night time sleep, especially if you have a problem with sleep. So don’t sleep for more than 20-30 minutes in day time as this can disturb your night time sleep. 


Do some physical activity: Physical activity is very important for getting proper sleep. Your body will feel fatigued and you can go to sleep easily. Make a proper exercise routine and best time to do it is in the morning, avoid exercising at night as this may also disturb the night sleep. 


Manage stress: Regular stress can also cause sleep deprivation. Don’t let stress overrule your mind. Set your priorities and be organized. Do some relaxing exercises before bed and keep the tension away. 


Don’t eat late:  Don’t eat too late at night as this can lead to indigestion or bloating which can further lead to sleeping disturbances. If you don’t have any other options rather sleeping late at night then eat light food at night as this will be easy to digest. 


Listen to music: If you are feeling difficulty in sleeping then listen to the calm music. It will soothe your mind and you can have a sound sleep. 


Read a good book: Reading a book can be a good hobby and this can also avoid the problem of insomnia.

References

•The Good Sleep Guide By Timothy J. Sharp
•Improving Sleep: A guide to a good night's rest By Harvard Health Publications

Pooja Sharma

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