When you fall asleep, your body begins to heal damaged cells and rebuild the immune system. It also recovers from the day’s activities and recharges the cardiovascular system in preparation for the next day. It is for this reason that you feel rejuvenated after a good sleep. Unfortunately, good sleep remains a dream to some. It is hard to experience good sleep if you are anxious, stressed or depressed. The good news is that the power to a good sleep is in your hands. Provided here are six tips on sleeping that will change your sleep pattern for the good.
1. Exercise Regularly
Physical activity increases cardiovascular activity to generate the extra energy required. The extra strain makes you tired, improving your sleep at night. Physicians recommend doing vigorous exercises at least three hours from sleep time. You can as well practice less intense activities such as yoga towards bed time.
2. Synchronize with your natural sleep cycle
Observe your sleep-wake cycle and adapt to it if does not interfere with your daily activities. If you sleep for shorter periods but more frequently, it is healthier to maintain that cycle than sleeping for long at once. Avoid the temptation of sleeping longer on weekends as this may interfere with the cycle.
3. Create a Sleep-inducing environment
Noise, light, and temperature have been found to interfere with sleep. If you have been having difficulties courting sleep, keep your bedroom dark, quiet, and cool. Use blackout shades, good ventilation, and ensure electronics are switched off during sleep. This preparation tells the mind it is time to sleep, and it adjusts by reducing its activity.
4. Create a soothing pre-sleep routine
Transition from wake to sleep should be smooth to prepare the mind for sleep. Taking a bath an hour to sleep time promotes drowsiness, same as reading a book or doing muscle relaxation exercises.
5. Adapt ways of getting back to sleep
Waking up at night but it becomes a problem if you get difficulties falling back asleep. These tips on sleeping may help. If you lay on bed for more than fifteen minutes without sleeping, walk to another room and do a non-stimulating activity. Alternatively, postpone your brainstorming until the next day. If you find yourself thinking on a certain idea, note it down on paper and go back to sleep.
6. Take a sleeping pill
Insomnia may result from medical conditions that require medical intervention. Doctors may recommend sleeping pills that induce sleep. Remember to take these medications when you are ready to sleep as they can make you very drowsy.
