Sleep is a natural state of reduced or absent consciousness, inactive voluntary muscle and suspended sensory activities. The average amount of sleep needed for the next day's maximum functionality ranges between seven to eight hours. The ability to sleep well hinges on routine and bedtime habits such as:
Sticking to a sleep schedule: pick a bed time and a wake-up time, and stick to your plan. Consistency helps regulate your body. It’s important to maintain a bedtime ritual as it trains your body to learn when it needs to start unwinding. Your bedtime ritual can include listening to calming music, reading with dim bedroom lights – one that doesn’t strain or stress your eyes, and taking a relaxing shower or bath etc. When trying to sleep, stay away from screen light, either from a TV or a smartphone.
Making your room sleep-conducive: darken, quieten and cool off the bedroom to make sleeping transition easier. Also, ensure your mattress and pillows are comfortable. You should have enough room to stretch and turn.
Watching liquid intake: cut down or eliminate late night caffeine intake, even if coffee or tea makes you sleepy. Also, some orange soda and flavored water contain caffeine. It’s a good idea to check labels to be sure of what they contain.
Saying No to late night alcohol: although alcohol might make you sleepy and head straight to bed initially, it hinders deep sleep and it may disrupt your sleep. You may wake up earlier than intended.
Reducing your food serving at night: a big meal and a full stomach won’t aid a restful night rest. Space your dinner time and bedtime to reduce heartburn and stomach aches.
Exercising, managing stress and cutting down on afternoon naps will prove effective in getting restful sleep. Should you have sleep disorders, please visit a doctor and work on improving your sleeping habits.