Healthy sleep is must for a healthy life, a bad night sleep or lack of sleep can affect your daily routine and lifestyle and effects your mental function. A bad night sleep leads to impaired mental function, during sleep the replayed activity happens in our brain so a good night sleep is must for the brain to function well.
Work stress, family responsibilities, illness there are various causes that can affect your quality sleep. While you may not be able to control these factors that affect your sleep but you can encourage yourself to follow strict sleeping habits.
Following healthy sleep habits can make difference in your life. Here are Simple Tricks to Fall Asleep Faster.
1. Stick to your daily sleeping schedule, so that your body’s internal clock is set.
A healthy adult needs seven hours of sleep daily, so set aside eight hours for sleep. Go to bed and get up at the same time every day makes your body ready for daily sleep- wake cycle and follows it. People tend to sleep late and wake up late during the weekend but you should not vary the differences by one hour.
2. Take care of what you eat and drink hours before bedtime.
Diet plays a major role in the quality of sleep you get, so take care of what you eat and drink before bedtime. Avoid heavy meals within a couple of hours before sleeping, alcohol, caffeine, nicotine should be avoided before hours of bedtime.
3. Create a sleep – inducing environment around yourself.
Your surrounding play a major role in the quality of your sleep, make a dark cool environment with a night light on. You can try some relaxation techniques which will promote your sleep like drinking warm milk, taking a warm bath, doing some breathing exercise before going to bed.
4. Avoid or minimize daytime napping
If you feel tired during daytime and feel like napping than don’t do it for more than 30 minutes, as sleeping long in day time will definitely affect your nighttime sleep.
5. Make your body do physical activities or exercise daily
Exercise vigorously during the day to sleep better at night, but it should be done at right time. Try to finish your exercise at least three hours before bed, as exercise stimulates the body to secrete a hormone called cortisol which is a stress hormone and helps you to stay active and alert so try to finish workout earlier in the day.
6. Sleep on comfortable mattress and pillows
Make sure that the mattress and pillows you are using are comfortable, the bed should have enough room for you to stretch and turn comfortably. If you wake up with an aching neck or pain at the back then you need to change or adjust the mattress and pillows.
7. Exposure of bright light controls sleep
Melatonin is a hormone the body secret in response to light when its dark your body secrets more Melatonin making you sleepy but when you are exposed to bright light Melatonin secretion is reduced making you more alert. so say no to late night television, use heavy curtains to make your room dark, keep lights down at night or just use a dim nightlight in the hall.