Lying on the bed but feeling tough to fall asleep is the most common problem faced by many men and women. Sleeping disorders come due to many reasons including physical and mental sickness, improper sleep plan, comfortless bed and etc. But by following few easy tips you can get your happy sleeping hours.
Get out from pain
If a person is feeling with pain and its discomfort, it is really tough to find the sleep. What ever pain you get, it don’t entertain to catch sleep. So, when you are taking medicines make sure that you are taking the medicine before an hour or two of hitting the bed and don’t drink the caffeine products after or before the medicines.
Warm bath before going to bed
If you have the problem with falling asleep or getting up in the middle of the sleep, you are suggested to take the warm bath before going to sleep. It will relaxes your muscles and keep away the body tension.
Drinks to restrict
Drinks contain with caffeine are need to be avoided, they wil l make you to wake up for long time and turns you tough to hit the bed.
Go on with yoga
Doing yoga will gives relaxation to mind and body. It is known to improve the blood circulation and keeps far the mental tension and anxiety. Yoga tones and relaxes the various parts of the body.
If you are suffering with sleep apnea, try to get down from the over weight because the peson who is suffering with sleep apnea may have small air passageways due to the fat stock. So by losing the weight, the air passage ways will be opened and the throat muscles will be toned up.
Maintain perfect sleeping hours
Try to sleep at particular hours in every day, by practicing on the same sleeping hours you will get the habit to sleep at that hours. So it will make you to take at least eight hours of right sleep.
Make your bed comfortable
If you have the hard and tough bed, you don’t fall asleep in easily. Change the hard mattress to smooth and soft one. In the same way, replace your pillows with light and spongy ones to have better comfort to the neck and head.
Keep the bed room ambience good
Maintain your bed room peaceful where you don’t find any noises. Avoid the loud sounds from television and loud music, similarly the loud conversations will also don’t allow you to sleep deep. Make sure to use your bed room for sleeping and great moments.
Tobacco work as a stimulant for the nervous system. If you have the habit of smoking, avoid the too much of smoking habit and also don’t smoke in the late hours of evening. If you do so, it will turn the body restless.
Music could help to fall asleep
Listening to smooth tones may helps you. Don’t go with hard and rocking tunes but listen to melodious and soft tunes which will help to fall asleep easily.
Sleep in total darkness, or at least close to
If a little bit of light also is present inside the room then that light can interrupt your clock within and also can disrupt the production of melatonin and serotonin by your pineal gland. The little bit of light coming from your clock radio could be disturbing your sleep. Sleeping in total darkness will decrease your chances of having cancer. Keep the door of bedroom shut and stop using night lamps. Try to not to turn on any lights during the night, also when you’re going to the bathroom. Cover your clock radio and windows – I would suggest that you should use blackout shades or drapes. All the life on this earth evolved with the predictable light and darkness patterns, which is known as circadian rhythms. Modern electrical lightings have misled your clock within by violating the natural rhythms. Tiniest bits of light pass directly to your hypothalamus through your optic nerve, the hypothalamus controls your biological clock. The light sends signals to the brain that it is time for you to wake up from sleep and thus makes your body ready for ACTION.
The temperature of your room should not be more than 70 degrees F
People tend to keep their homes and the bedroom upstairs very warm. It has been found in studies that the optimal room temperature is actually very cool. That is between 60 to 68 degrees. Keeping the room too hot or too cold leads to restless sleep. During your sleep, the temperature of your body drop to its minimum level, that is four hours after you sleep. Thus it is believed by the scientists that a cooler bedroom is ideal for sleeping as it copies the temperature drop of your body.
Check for electro-magnetic fields (EMFs) in your bedroom
These can interrupt the production of melatonin and serotonin by the pineal gland, and can also have many other negative effects. To check for EMFs you will need a gauss meter. Online you can find various models of gauss meter, ranging from $50 to $200. It has been suggested by some experts to pull your circuit breaker before you go to bed so as to dispatch all the power of your house.
2 hours before going to bed don’t drink any fluids
This will decrease the chances of you getting up to use the bathroom or at least will reduce the number of times you use the bathroom at night.
Use the bathroom right before going to bed
This will decrease the chances of you getting up in the middle of the night to use the bathroom.
Several hours before going to sleep have a high-protein snack
This will provide the L-tryptophan which is needed for the production of melatonin and serotonin.
Have a small piece of fruit hours before going to bed
This will help the tryptophan in crossing the blood brain barrier.
Avoid snacks such as grains and sugars before going to bed
Having these types of snacks will increase the level of your blood sugar and also will the delay your sleep. When the blood sugar level drop (hypoglycemia), then you may wake up in the middle of the night and may not be able to go back to sleep.
Go to a good natural medicine clinician to have your adrenals checked
It has been found by the scientists that adrenal stress may cause insomnia. Get checked by a good natural medicine physician if you are menopausal or premenopausal. If the hormonal changes are not kept in check then it causes sleeping problems.
Read something which is spiritual or uplifting
This will help you in relaxing. Do not read something very provoking, like a mystery or suspense novel as it will have an opposite effect on you. Also if you are enjoying reading that suspense or mystery novel then you will be tempted to keep on reading it rather than going to bed.
If you lay in bed instead of going to sleep with thoughts racing through your mind, then it will help you to keep a journal so that you can write all your thoughts down before going to sleep.