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Tips For Better Sleep


How you feel during your waking hours often hinges on how well you sleep. Similarly, the cure for daytime fatigue and sleep difficulties can often be found in your daily routine and lifestyle choices. Experiment with the following tips to find the ones that work best to improve your sleep and leave you feeling productive, mentally sharp, emotionally balanced, and full of energy all day long.

1. Have a regular sleep pattern. 
Try to go to bed at the same time every evening and get up at the same time every morning. This will help your body to work out a healthy sleep routine.
2. Spend the right amount of time in bed
Most adults need about 8 hours sleep every night. Some require more and some less. Many poor sleepers spend much more than 8 hours in bed and this makes fragmented sleep a habit. Except if you have lengthy sleep requirements, limit your time in bed to no more than 8.5 hours. If you often take hours to fall asleep, go to bed later. Remember that children need more sleep than adults.
3. Bed is for sleeping, not entertainment. 
Television, computers and other distractions can interfere with your sleep. It is better not to sleep with your TV on. Your mind needs to be in the habit of knowing that if you are in bed, you are there to sleep. Don’t stay in bed if you are wide awake.
4. Wind down and relax before going to bed. 
Have a buffer zone before bedtime. Sort out any problems well before going to bed. This may mean setting aside a ‘worry time’ during the day. Use this time to go over the day's activities and work out a plan of action for the next day. Try to avoid using your computer within one hour of bedtime as the blue screen will suppress the hormone that makes us sleepy. Exercise is fine, but not too late in the evening. Find a relaxation technique that works for you.

5. Make sure your bedroom is comfortable. 
You should have a quiet, dark room with comfortable bedding and good temperature control.
6. Alcohol, caffeine and cigarettes – to be avoided
Alcohol may help you to get off to sleep, but will disrupt your sleep during the night. Caffeine (tea, coffee, cola drinks) and the nicotine in cigarettes are stimulants that can keep you awake.
7. Avoid daytime naps. 
Sleeping during the day will make it much more difficult to sleep well at night. If a nap is absolutely necessary, for example because of a late night, then limit this to about thirty minutes. Make sure that you are awake for at least 4 hours before going back to bed. Don’t allow yourself to fall asleep in front of the TV not even for a minute.
8. Don’t lie awake watching the clock
Watching the time on a clock just makes you anxious about not being asleep. If possible take the clock out of your bedroom. If you need the clock for the alarm, turn it around so that you cannot see the time.
9. Avoid sleeping pills except in exceptional circumstances. 
They do not fix the cause of your sleeping problem.
10. You may need professional help
If you are still having trouble sleeping, if you have persistent problems with mood, restlessness in bed, severe snoring or wakening unrefreshed despite what should be adequate length sleep, make sure that you go and see your doctor
11. Say a prayer
prayer are all helpful tactics to coax your mind to wind down. These quiet activities may help you slow your breathing and heart rate and drift off sooner.

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