6 tips for better sleep


What is a sleep problem?

Sleeping issues

Sleeping difficulty has become one major issue in everyone’s life. It is hard to sleep when you have a lot going on in mind. Everyone has their own dissimilar sleeping hours depending upon the routine they follow. Sleeplessness may occur due to different reasons. It may be because of pressures a person takes on their mind. Lack of sleep may have a major physical and mental health because your body need rest whereas your mind doesn’t allow you to sleep because its not prepared for that. A proper sleeping cycle must be of 8 to 10 hours at least, but it varies from a person to person. You will be down and unfocused all day if you don’t sleep properly. Sleeping is as important as nothing. It’s literally not less than a luxury.

How it occurs?


Sleeplessness may initiate due to different reasons. The important key to good sleep is timing. Sleep disappears when you start sleeping late at night either because of work or other activities like watching movies or gaming etc. such activities literally ruin your sleeping cycle. This would eventually change into waking up late and that becomes normal. This becomes even worse when sleep vanishes completely and irritation comes your way because the body and mind need rest and not getting that. Sleeplessness majorly causes bad mood and anger. When routine is disturbed and you try to sleep late but couldn’t because there are sleeping hours and if you don’t sleep. There comes a time when you completely lost your sleep. After that it becomes a problem to normalize your sleeping cycle. In that case you either take medication or try other to bring it back to normal. Someone said, “Sleep Well, Be Well.”

How to reduce sleeping disorders?

Stick to a sleep schedule

You need to keep a consistent sleep of particular 8 to 10 hours but schedule with at least 7 hours of sleep if a person senses that they may have a sleep disorder due to different issues. Wake up at the same time every day, don’t change your routine even on weekends or during vacations. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Being consistent reinforces your body’s sleep-wake cycle.

Make a proper sleeping cycle routine


Try not to go to bed unless you are sleepy or extremely tired and if you don’t fall asleep after 20 minutes, get out of bed and find something to do either reading or listening to soothing music because it helps relaxing your mind or some workout in which you may physically get tired. This would ultimately help you with sleep. Repeat this whenever needed.

Create a restful environment


Make your room noiseless and relaxing which means cool, dark and quiet to make an ideal sleeping environment. Keep the bedroom at a comfortable and calm, cool temperature. Play some relaxing music before sleep. It helps you in sleeping peacefully really fast.

Avoid extended use of light-emitting screens just before bedtime. Turn off all the electronic devices that you are connected to all day specially cell phone at least 30 minutes before bedtime and limit bright light in the evenings. Consider using room-darkening shades, earplugs or any other devices to create an environment that suits your desires. Doing comforting activities before bedtime, such as taking a bath or using relaxation techniques, might help better sleep.

Pay attention to what you eat and drink

Do not eat junk before going to bed

Don’t either eat a large meal or just hungry before bedtime. Eat at least 3 hours before sleeping to make sure that the food is properly digested and cause no issue like stroke and if you are hungry at night, eat a light, healthy snack rather than a proper heavy meal. This discomfort might keep you up.

Nicotine and caffeine deserve caution, too. The exciting effects of nicotine and caffeine take hours to lessen and effects reduction on quality sleep. Avoid consuming caffeine just before going to bed because it awakens your mind and work against your sleeping hormones.

Involve yourself in physical activities during daytime routine

Woman practice yoga at home

Regular physical activity can help in better sleep. Physical activities may tire your body which makes you lazy and help in sleep. Avoid thinking of sleep all the time rather make yourself busy and wait for the right time to sleep. Go out and spend time in engaging activities which consumes mind and body both for a better sleep.

Don’t let worries come your way before sleeping

Try to resolve your worries or concerns before bedtime. Take deep breathes 7 times when you allow yourself to sleep. Try to forget everything that’s on your mind and then set it away for next day.

Stress management might help in sleeping. Start with the basics, such as getting organized, prepare your mind for sleeping, forget problems etc. Meditation also can reduce anxiety.

Know when to contact your doctor


Nearly everyone has an infrequent sleepless night but if you often have trouble sleeping, contact your doctor and know what could be possibly done to stop it. You should also see when it’s growing negatively. Identifying and treating any causes can help you get the better sleep you deserve.


Aleena Salman

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