Adequate functionality of your brain, the capability of your immune system to fight diseases, apt functioning of your metabolism to maintain healthy body weight hence every vital function of your body requires you to sleep well. So the question is what can you do to sleep well or how can you sleep better? There is a whole science behind how you can help yourself sleep better. And since everybody deserves to taste the joy of catching good nights of sleep here are four tips that can help you sleep better:
- Stick to a schedule:
Go to bed and get out of bed at the same time everyday. Don’t change your sleep routine even on weekends. Following the same sleeping time on a daily basis will train your mind to be ready to doze off as soon as you lie down. Whereas if you go to bed and wake up at a different time on daily basis your mind will have trouble dozing off.
- Distant yourself from screens:
Who doesn’t want to feel well rested and fresh when they wake up? Everyone does. The secret to a peaceful sleep is distancing yourself from all kinds of screens at least 60 minutes before bedtime. Scrolling on your phone may seem like a harmless activity, but the truth is blue light from screens disrupts the production of melatonin in your body. Melatonin is responsible for taking care of your sleep-wake cycle, thus any disruptions in the production of melatonin cause trouble falling asleep and waking up the next day. If using a screen cannot be avoided at nighttime you can download applications on your phone as well as computer to block the blue light.
- Limit your naps:
Naps are extremely beneficial for adults and children. According to a General Physician, in case of adults naps tend to lift up mood, improve performance and alertness during the day. Whereas for babies napping helps them recharge themselves and regulate their sleep cycle. The nap time for adults shouldn’t be longer than 30 to 40 minutes. Otherwise they will have trouble falling asleep at night. Taking a nap at the wrong time of the day can also mess up the sleep cycle. So whoever wishes to sleep peacefully at night must keep their daytime naps in check.
- Pay attention to what you eat and drink during the day:
Taking heavy meals before sleeping can cause trouble falling asleep. Similarly if you eat very less before bedtime it will also keep you awake in bed. Other than poor eating habits, drinking caffeinated drinks or alcohol can also be a reason behind poor quality sleep. So if someone wishes to sleep well they must pay attention to what they eat and drink during the day especially before bedtime.
If you are following all the above mentioned tips and still having trouble falling asleep or you are finding it hard to get out of bed even after completing 8-9 hours of sleep, then you must visit the Best General Physician in Karachi. They will assess your condition and rule out the causes behind disruptions in your sleep cycle.