How to get better sleep? - Tips for better sleep

How to get better sleep?

Good sleep is very important and necessary to have a healthy life. To have a good sleep, you not only need go to bed on time but also need more than that. So, how to get better sleep? Here are some useful tips for better sleep recommended for you all. 

Have a sleep schedule

how to get better sleep

How to get better sleep?

A great advice from experts is that you should go to bed at the same time every night and get up at the same time every morning—even on weekends. A regular sleep routine keeps your biological clock steady so you rest better. Exposure to a regular pattern of light and dark helps, so stay in sync by opening the blinds or going outside right after you wake up.

Stop smoking

Smokers are 4 times more likely not to feel as well rested after a night's sleep than nonsmokers, studies show, and smoking exacerbates sleep apnea and other breathing disorders, which can also stop you from getting a good night's rest. Don't worry that quitting will keep you up nights too: That effect passes in about 3 nights, says Lisa Shives, MD, sleep expert and founder of Northshore Sleep Medicine.

Exercise, but not within 4 hours of bedtime

Working out—especially cardio—improves the length and quality of your sleep, says Dr. Shives. 30 minutes of vigorous aerobic exercise keeps your body temperature elevated for about 4 hours, inhibiting sleep. When your body begins to cool down, however, it signals your brain to release sleep-inducing melatonin, so then you'll get drowsy.

Sip milk

A few hours after drinking, alcohol levels in your blood start to drop, which signals your body to wake up. It takes an average person about an hour to metabolize one drink, so if you have two glasses of wine with dinner, finish your last sip at least 2 hours before bed.

Listen to a bedtime story

Load a familiar audiobook on your iPod—one that you know well, so it doesn't engage you but distracts your attention until you drift off to sleep, suggests Dr. Shives. Relaxing music works well.

Stay cool

Experts say that setting your bedroom thermostat between 65° and 75°F—a good guideline, but pay attention to how you actually feel under the covers. Slipping between cool sheets helps trigger a drop in your body temperature. That shift signals the body to produce melatonin, which induces sleep. You also should have a warm bath or hot shower before going to bed: Both temporarily raise your body temperature, after which it gradually lowers in the cooler air, cueing your body to feel sleepy. 

Spray a sleep-inducing scent

Certain smells, such as lavender, chamomile, and ylang-ylang, activate the alpha wave activity in the back of your brain, which leads to relaxation and helps you sleep more soundly. Mix a few drops of essential oil and water in a spray bottle and give your pillowcase a spritz.

Turn on the white noise

Sound machines designed to help you sleep produce a low-level soothing noise. These can help you tune out barking dogs, the TV downstairs, or any other disturbances so you can fall asleep and stay asleep.

Breathe deeply

This technique helps reduce your heart rate and blood pressure, releases endorphins, and relaxes your body, priming you for sleep. Inhale for 5 seconds, pause for 3, then exhale to a count of 5. Start with 8 repetitions; gradually increase to 15. To see if you're doing it right, says Dr. Breus, buy a bottle of children's bubbles, breathe in through your belly, and blow through the wand. The smooth and steady breath that you use to blow a bubble successfully should be what you strive for when you're trying to get to sleep.

Fix Your Sleeping Position

Find out which sleeping style is best for you, and make a conscious effort to fix it when you go to bed. Then, you will feel refreshed in the morning after waking up. Let's try!

 

 

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