Best Ways To Get More Sleep!

As simple as the word ‘sleep’ sounds, it can generate a lot hazard to health if not well adhered to.

Perhaps you have been feeling too tired or exhausted lately that you don’t even feel like rising from your bed or engaging in anything tasking. A lot of things could be responsible for the weakness one of which is delayed treatment on a named sickness among other factors. The next determinant of weakness is not getting enough sleep.

When you consider sleep as a major cause of deteriorated a health, all the things messing up with your precious night sleep will be properly sorted. – Such things as work stress, family obligations and emotional problems are major reasons we do not get enough sleep. While it is impossible to control all the factors that mess up our sleep, we can adopt good sleep-promoting habits that can generate the returns we want for a quality sleep.

You can begin with these simple steps.

1. Create a bedtime act

One behavioural pattern you can adopt every night to let your body know that bed time is approaching include; taking a cool or warm bath, depending which one soothes the weather of the day, listening to relaxing music, dimming the lights or reading a book. Activities like these may improve sleep quality by making the transition to drowsiness smoother.

2. Get comfortable

Arrange your bedroom in a way that promotes sleep, which often means neatness of your room, neat mattress and pillow cases and proper organisation of belongings around the room to leave enough space for eye contact. Ensuring your teddy bears are neatly arranged on the bed also could help.  In general what this means is that a non-toxic environment can enhance the quality of the sleep you get. Just put a little effort in assuring that these tips are worked on.

3. Watch your eating habits prior to bed time.

Avoid going to bed either over fed or hungry. Chances are that these would cause disturbances that would prevent you from falling asleep quickly. Other things to avoid prior to bedtime include; sleep inhibiting drugs, caffeine, alcohol or nicotine etc.

4. Limit daytime naps

If you go overboard with naps during the day, your night-time sleep will suffer — especially if you have been having trouble sleeping properly. If you do opt for a daytime nap, don’t let it surpass 10 to 30 minutes, and try to schedule it for mid-afternoon. If you have to work at night, these rules regarding daytime napping don’t apply to you. If that’s your situation, try to prevent as much sunlight as possible from entering your room. It will disrupt your internal clock and prevent you from sleeping during the day.

5. Get more physically involved in the day.

Adopting a more physically active lifestyle on a daily bases will improve your sleep quality and help you sleep faster and deeper too. Regardless, you need to time it properly. If you engage in physical exercise too late in the day, your energy drive will be too high to fall asleep. If you find yourself troubled by this particular problem, move your exercise routine to earlier in the day.

6. See a physician if you have to

Sleepless nights are something that we all experience now and then. But if this has become a constant nuisance for you, contact your physician. Finding and treating any hidden causes can help you sleep the way you deserve.

Other than these, having a little more work to do can hinder amount of sleep also. Some of us work round the clock some days or run more than 12 hours work routines and challenge is when you have to combine such work-life with house hold routines. When you are overburdened with duties and responsibilities, find a way to deal with your stress. I will advise you manage your stress level in a healthy way. The basics are; organize yourself, prioritize activities properly, set tasks and sub-tasks, socialize with friends to blow off some steam, take a break when you feel like it and make a note of all your loose ends so that you can finish them up tomorrow.

Other than these, if it takes you more than 15 minutes to fall asleep, give up trying to force yourself to sleep and try to relax or keep busy with other things and return to bed when you feel tired, that way, you still get a reasonable about of sleep as desired.