Sleep should be as natural as breathing and eating, but many of us still find ourselves tossing and turning instead.Sleepless nights can be caused by a number of
factors, especially stress and your sleep environment.
You may not realize that the environment in which you sleep in can make a lot of different in the actual quality of sleep you get each night.
Room temperature, noise and light levels and also the bed you sleep on can have a profound effect on the quality of your sleep you get at night.
Here are 10 tips on how to sleep soundly at night and at the same time improve the quality of your sleep.
1. Importantly established a bedtime routine and stick to it. What time to bed and what time to wake up.
2. Do exercise regularly. Exercise will tired your body that will enable you to sleep and refresh yourselves when you wake up. But do not exercise 2 hours before sleep.
3. Avoid heavy meals close to bed time. Eat 3 hours before sleep to allow for digestion.
4. Do not consume caffeine, especially in the evening and avoid alcohol before going to bed. Caffeine causes insomnia and alcohol will interrupt your sleep with frequent awakenings, headaches, night sweats and even nightmares.
5. Cut down on fluids intake by 8pm. You do not want to wake up in the middle of the night to relieve ourselves.
6. Ensure that your bedroom is cool or airy, dark and quiet. Always maintain peaceful room environment that will allow you to sleep faster and soundly. And also ensure that your bedroom is only function for sleeping not for reading or use as a study room and etc.
7. Stay away from the evening news before bedtime. Negative stories of crime and disaster appear as back flash in your thought as you lay down trying to sleep. It can even appear in your dream.
8. Develop a nightly sleep ritual. Example, take a warm bath before bed, listening to quiet soothing white music and etc.
9. Focus your mind on pleasant thoughts, count sheep or count backward whichever works best. Shut off all worldly thoughts while drifting to sleep.
10. Invest in a good bed. Seek your nearest bed supplier for recommendation and advice. Your sleeping environment plays an important role, a prelude to a good sleep. It should be quite, cozy and inviting.
Below are 4 extra tips for you to consider.
Bedroom
Create a relaxing ambiance by choose a cool and cozy theme for your bedroom. Use white or pastel color for the wall.
Bed or Mattress
Do invest in a comfortable bed with enough space for you to stretch. And also select a comfortable bed sheets and pillows for your bed.
Room Temperature
Ideally, the room temperature should match the temperature of your body during sleep. Or a cool or airy, dark and quiet room should help.
Others
You can turn on or listen to quiet soothing white music and burn incensed perfume if this helps you to sleep.
You will definitely sleep soundly after reading and follow the tips given in this article. The next morning you will be fresh and be ready for your daily challenges, may it be your work, relationship, marriage and etc...
Posted by: Mo Salle
More tips on:
Sleep Disorders
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