During your waking hours, how you feel hinges greatly on your sleep quality. Similarly, there would often be some cures for sleep difficulties in your daily routine. Your day-to-day lifestyle choices, bedtime habits, and sleep schedule can make a great difference to your nightly sleep quality. Through study the following tips, you can optimize your every night sleep, so you can be mentally sharp, ,emotionally balanced, productive, and full of energy the whole day.
The secret to have good sleep nightly
Its essential to have well-planned strategies to restorative, deep sleep you can basically count on, night after night. You can amazingly discover your personal own prescription to a good nights fully rest by trying out various healthy sleep-promoting techniques and learning to avoid all kinds of common enemies of sleep.
The secret, or key, is to experiment frequently. The way works for some guys might not as well work for other people. Its important to find the correct sleep strategies that suit well for you.
The first important step to improving your rest quality is finding out how much daily sleep you need in the end . How much sleep is enough? There is no common answer, because the requirements of sleep vary slightly from person to person, most adults with healthy condition at least need 8 hours of sleep every night to function at their best.
1. Keep live with a regular sleep schedule
For achieving good sleep, the most important strategies is obeying your circadian rhythm, that’s getting in sync with the natural sleep-wake cycle of your body. If you can keep a regular sleep schedule every day, sleeping and waking up at the same time every day, you will feel much more energized and refreshed than the case you sleep the same amount of hours at different times. This holds true even if you just change the sleep schedule slightly by only an hour or two. So the consistency of your sleep schedule is vitally important for a good sleep.
Set a regular bedtime.
- You’d better go to sleep every night at the same time. Scrupulously choose a time when you feel tired normally, so that you wont turn and toss. Please remember not to break this routine on weekends, because it may be tempting to stay up late during weekends night. If you really want to modify your bedtime, you should help your body adjust by making a small change with daily increments, such as 15 minutes later or earlier each day.
- Waking up at the same time every day. If you want to get enough sleep, you should just wake up naturally without setting an alarm. If you really need an alarm to wake up on time for some important things, then you may need to set an earlier bedtime in order to get enough sleep. As for your bedtime, please try to maintain strictly your regular wake-time every day, especially on weekends.
- Using nap to make up for lost sleep. If you want to make up for a few lost hours sleep, its better to take a daytime nap rather than sleeping extremely late in the morning. Through this strategy, you can easily pay off your sleep debt without disturbing your natural and regular sleep-wake rhythm, which always throws you off and backfires in insomnia for days.
- Be smart about napping. As we discussed above, though its a great way to recharge by taking a nap, but the nap can make insomnia worse for some guys, especially for older adults. If you have a problem with insomnia, consider to eliminate napping. If you have to take a nap, you can do it in the early afternoon with a limit time to half an hour.
- Fighting against after-dinner drowsiness. If you find yourself trending to easily get sleepy way before the bedtime, you should get off the couch quickly and find some mildly stimulating housework to do to avoid falling asleep, such as calling a friend, washing the duty dishes or getting your clothes ready for the next day. However, if you give in to the drowsiness at that time, you may wake up later in the night and then you will have trouble to get back to sleep again.
Finding the optimal sleep schedule for you
First, you should find a period of time (one week or two at least) that you are free to experiment repeatedly with different sleep and wake time. You can go to bed at the same time every night and then try to allow yourself to sleep well until you wake up naturally. Please remind there is no alarm clocks needed! If you are lack of sleep some day, it may take a few days or weeks to recover fully. But if you go to bed every night and get up every morning at the same time, then you will finally land on the natural and healthy sleep schedule which works best for you.
2. Regulate your sleep-wake cycle naturally
Melatonin is a naturally occurring hormone which controlled totally by light exposure that help to keep your sleep-wake cycle regulate well. Light exposure controls the production of melatonin. In the evening, your brain should secrete more melatonin to make you sleepy as its dark, meanwhile, you brain should secrete less during the day when its light, so that you can stay alert and awake. However, many aspects of modern life can easily disrupt the natural production of melatonin in your body and then mess up your regular sleep-wake cycle.
For example, staying in an office away from natural light for long days can make your brain sleepy and impact your daytime wakefulness. Then through bright lights at deep night especially with hours spent in front of the computer screen or TV can suppress the production of melatonin of your body and make you harder to sleep. However, there are still some ways for you to boost the production of melatonin, regulate your sleep-wake cycle naturally, and then keep your brain on a healthy schedule every day.
Increase light exposure during the day
- Remove your sunglasses or hat in the morning and let the sun light onto your face.
- Spend more time outside probably during daylight. Try to take enough exercise outside, take work breaks outside in sunlight, or walk your dog or other pets during the day instead of at night.
- Let light into your work-space or home as much as possible. Keep blinds and curtains open widely during the day, and try to place your desk closer to the window to got more sunshine.
- If its necessary, you can use a light therapy box which can simulate sunshine. Meanwhile, the light therapy box can be useful especially during cloudy days or short winter days when there’s lack of daylight.
Boost melatonin production at night
- Turn off your computer and television before you want to sleep. Many people like to use the television to relax themselves at the end of the day or fall asleep, and this is a big mistake. The light not only suppress your body’s melatonin production, but TV can actually stimulate your mind in the night, rather than relaxing it. If you want to fall asleep easy, you can try practicing relaxation exercises instead or listening to audio books or light music. If your favorite TV show is played on late at night, you can record it for watching earlier in the day.
- Don’t always greedily read with a backlit device at night for a long time, such as an iPad or some other akin electronic devices. If you used to read at night, please don’t use a portable electronic device, just use an eReader instead, which is not backlit. That one requires an additional light source to read, such as a bedside lamp.
- Change the bright light bulbs of your bedroom. Avoid bright lights before going to bed, you can use low-wattage bulbs instead.
- Make sure the room is dark before you sleeping. The darker you bedroom it is, the better you’ll sleep. Remember to cover electrical displays, use shades or heavy curtains to block light outside, or try to use a sleep mask to cover your eyes.
- Go to the bathroom with a flashlight at night. If you wake up during the night, and you want to use the bathroom, youd better to keep the light to a minimum level so it will be easier to sleep again. However, you have to make sure its safe to do so with such limit light.
3. Create a relaxing bedtime routine
If you make a consistent and great effort to unwind and relax yourself before bed, you will enter to sleep more easier and more deeply. A peaceful bedtime routine will send your brain a powerful signal which its time to let go of the days stresses and wind down your body.
- Make your bedroom look as more sleep friendly
- Keep noise down. If you can not completely eliminate or totally avoid noise from city traffic, loud neighbors, barking dogs or other people noise in your household, please just try to mask it with recordings of soothing sounds, a fan or white noise. You can even generate your special white noise just by setting your radio between stations or buy a special sound machine to make white noise. You can also use earplugs to help you enter sleep.
- Keep your room cool. Your bedrooms temperature also affects your sleep. Most people will sleep best in an adequate ventilated room with a slightly cool temperature (around 18 Centigrade or 65 Fahrenheit). A bedroom which is too cold or too hot can interfere sleep with poor quality.
- Make sure to sleep with a comfortable bed. You should have enough space to turn and stretch comfortably. If you always wake up with an aching neck or a sore back, you may need to try another pillow or invest in a new mattress.
Reserve your bed for sex and sleeping
If you closely associate your bed with other events like errands or work, you may find it will be very harder to wind down yourself at night. Just use your bed only for sex and sleep. In that way, when you lie down the bed, your body gets you a powerful cue: its time to either be romantic or nod off.
Make a toolbox of relaxing bedtime rituals
You can make different relaxing bedtime rituals which help you unwind your tired body before sleep. For example:
- Read a magazine or book in a soft light environment
- Take a bath with warm water
- Listen to soft music to smooth your mood
- Do some easy stretches exercise
- Wind down your body with a favorite hobby
- Listen to books on tape or some other electronic device
- Make simple preparations for tomorrow
4. Eat right and exercise regularly
Your exercise habits and daytime eating play an important role in your sleep quality. Its particularly important to check what you have in your body in the hours before your bedtime.
Escape from big meals at night. Try to make your dinnertime a little earlier in the evening, and avoid rich and heavy foods within two hours of bed. Fatty foods always make your stomach work a lot to digest and that may keep you up. Also you should be cautious when you have some acidic or spicy foods in the evening, because they can cause heartburn and stomach trouble.
Avoid drinking alcohol before bed. Many people may consider that a nightcap before going to bed will help them sleep well, but its just counter-intuitive. While drinking may let you fall asleep faster, but alcohol can reduce the quality of your sleep, sometimes waking you up later in the night. So please stay away from drinking alcohol in the hours before bed to avoid this effect .
Cut down on caffeine. Caffeine can cause your sleep problems up to 10 to 12 hours after drinking it, and you might be surprised to know that facts! So you should consider cutting back your overall intake or tring to eliminate caffeine after lunch in daily life.
Try to drink less liquids before you bed time. Drinking lots of juice, water, tea, or other fluids may let you take frequent bathroom trips during the night. Drinks with caffeinated acting as diuretics only make things worse.
Quit smoking. Smoking always causes sleep troubles in numerous ways. Nicotine disrupts sleep because of its stimulation, plus smokers experience nicotine withdrawal during the night, making them hard to sleep.
If you’re hungry at bedtime
Some times, a light snack before sleeping can always help promote sleep for some people. When you pair tryptophan-containing carbohydrates foods, it may help calm the brain well and allow to sleep better. However, for others, eating before bed time can lead to indigestion and then make sleeping more difficult. Experiment with your food habits, choose your optimum about evening meals and snacks.
If you need a bedtime snack, try:
- A small bowl of low-sugar and whole-grain cereal
- Half a turkey sandwich
- Granola with yogurt or low-fat milk
- A banana or half
If you exercise regularly, You’ll also sleep more deeply in the night. You don’t have to be a famous athlete to get the benefits of exercise, you just need to take exercise as little as twenty to half an hour of daily activity. And you don’t need to do those in one session for all the half an hour. You can break up it into ten minutes here, five minutes there, and still get the benefits. Try a bicycle ride, a brisk walk or even housework or gardening.
Some people prefer to plan to exercise early afternoon or in the morning, as taking exercise too late in the day can strongly stimulate the body, raising the temperature of the body. Even if you don’t have the habit to exercise vigorously at night, though don’t feel glued to the couch. Taking relaxing exercises such as gentle stretching or yoga can help greatly promote sleep.
5. Get anxiety and stress in check
Do you ever find its hard to sleep or waking up night after night? Residual worry, anger and stress from your day can make yourself very difficult to sleep well. When you cant get to sleep or wake up, please take note of what might to be the recurring theme. In that way, it can help you figure out what you should need to do to get your big anger and stress under control during the day.
You need to learn quickly how to manage well your thoughts, in order to stop yourself from worrying, especially about some difficult things which outside your own control. For example, you can try your best to learn to evaluate your worries carefully to check if they’re certainly realistic for you and then replace those irrational fears with more actually and productive thoughts. Even counting sheep or listen music is more productive than just worrying at bedtime.
If you can not sleep because of the stress of family, managing work, or school, you may need the help of stress management. By learning how to handle various stress in a productive way, maintain a positive and calm outlook, and manage your time more effectively, you’ll be certainly to sleep better at night.
Relaxation techniques for sleeping better
Relaxation is certainly beneficial for everyone, but especially beneficial for those people who is struggling with sleep. So taking some relaxation exercise before going to sleep is a great way to calm the mind, wind down, and prepare for sleep. Those are some simple relaxation techniques:
- Deep breathing. Close your eyes peaceful, and try taking slow, deep breaths, then making each breath even more deeper than the last.
- Progressive muscle relaxation. Beginning with your toes, try your best to tense all your muscles tightly, and then relax restfully and completely. Work this way up from the feet to your head.
- Visualizing a restful, peaceful place. Close your eyes and philosophically imagine an activity or place which is peaceful and calming for you. Concentrate mentally on how relaxed this activity or place persistently makes you feel well.
6. Get back to sleep quickly
Its fairly normal to wake up briefly during the night. In fact, a sleeper who always with good sleeping wont even clearly remember it. But if you’re ever waking up during the night and having distressingly trouble to fall back asleep, you can refer to the following tips which may help you a lot:
Stay out of your head.
The key important way to getting back to your sleep is continuing to give cue to your body for sleep, so you can remain peacefully in bed in a restfully relaxed position. It may be very hard to do so, please try not to particularly stress over the fact that you’re accidentally awake or the inability to quickly fall asleep again, because that horrible anxiety and hugely stress encourages your body vigorously to stay awake. A great way to traditionally stay out of your head is to practice breathing exercises or focus properly on the sensations and feelings in your body. Take a breath in, then slowly breathe out while thinking or saying the word, Ahhh.., and then take another breath and repeat insistently.
Make relaxation as your goal, not sleep.
If you find it hard to promptly fall back asleep, try laboriously a relaxation technique such as meditation, progressive muscle relaxation, or visualization, which can be done but not getting out of bed. Remind vividly yourself that although those are not just a replacement for sleep, relaxation and rest still materially help rejuvenate your body.
Do a non-stimulating and quiet activity.
If you’ve been singularly awake for more than half and hour, try getting out of bed and taking a non-stimulating, quiet activity, such as reading a book. Remember to keep the lights dim so that your body clock will not be cued that its time to wake up. Also avoid light screens of any kind of computers, cell phones, iPads, TV, because they emit a type of light which can stimulate injuriously to the brain. A herbal tea or light snack might help relax you restfully, but be careful not to eat too much, because in that way, your body may begin to erroneously expect a meal at that time.
Postpone brainstorming and worrying.
If you wake suddenly during the night feeling frantically anxious about something, please write it on paper with a brief note and temporarily postpone those worries until the next day when you are in a fresh condition and then it will be easier to quickly resolve. Similarly, if a great idea or brainstorm is ceaselessly keeping you awake, immediately make a note of it on paper and quickly fall back to sleep knowing exactly you’ll be much more creative and productive after having a good nights rest.
7. Cope with shift work sleep disorder
A disrupted sleep schedule deliberately caused by irregular shifts or working nights can seriously affect your energy, concentration, and mood, ultimately lead to sleepiness in your work place and enormously increase the risk of injuries, serious accidents, and work-related mistakes. Shift workers progressively tend to grievously suffer from two pressing problems: sleeping during the day at home and staying habitually awake at work during the night. You can learn the following ways to limit or avoid these problems:
- Limit the irregular shifts or number of night you diligently work in a row to prevent admirably sleep deprivation from mounting up. If that’s not possible to do so, please strictly avoid rotating shifts frequently, so you can consistently maintain the same sleep schedule.
- Scrupulously avoid a long commute that reduces greatly sleep time. Also, you spend traveling home more time in daylight, you’ll become more awake and you’ll eventually find it is more harder to get to sleep.
- Drink caffeinated drinks more early before your shift, but strictly avoid them close to your bedtime.
- Take frequent breaks and appropriately use them to move around impatiently as much as possible, such as take a stretch, walk, or even exercise.
- Adjust delicately your natural production of melatonin and your sleep-wake schedule. Expose yourself to bright light incessantly when you suddenly wake up at night, moderately use daylight-simulation bulbs or bright lamps in your workplace, and then habitually wear dark glasses during you back home to block out the bright sunlight and greatly encourage sleepiness.
- During the day, eliminate light and noise from your bedroom completely. Use a sleep mask or blackout curtains habitually, turn off your mobile phone, and moderately use a soothing sound machine or ear plugs to block out daytime noise pollution.
- Make sleep a priority handsomely on your nonworking days or at the weekends, so you can adequately pay off your sleep debt.
8. Know exactly when to see a doctor of sleep
If you’ve tried the above useful tips conscientiously, but you are still desperately struggling with the puzzling problems of sleeping, you may have a sleep disorder who requires real professional treatment immediately. Followings are the symptoms of sleep disorder:
- Persistent daytime fatigue or sleepiness
- Loud snoring invariably accompanied by briefly pauses in breathing
- Difficulty in staying asleep or falling asleep
- Unrefreshing sleep
- Frequent morning fearful headaches
- Crawling sensations in your arms or legs at night
- Inability to move freely when you fall asleep or just wake up
- During sleep, physically acting out dreams
- Falling asleep at inappropriate times frequently