Thursday, 18 June 2015

Sleep Well Tips

Do you often feel tired, weary and irritated? Having trouble getting a good sleep at night? Getting a good night sleep is one of the most important things you can do for your overall health and well-being. Adequate sleep gives your body time and energy to recover from the previous day's stress and help you stay sharp and focused.

Follow 6 simple tips to ensure a peaceful slumber!

  1. Plan a sleep schedule and follow it- Go to bed and get up at the same time every day, even on weekends and holidays. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night. If you don't fall asleep within about 20 minutes, get up and do something relaxing. Go back to bed when you're tired. Don’t agonize over falling asleep this might make the situation more difficult.
  2. Take a warm bath before bed- Sometimes a warm shower can relax your body. Studies suggest that bath relaxes your muscles and ensure a good sleep at night.
  3. Be vigilant about what you eat or drink- A full stomach may interrupt your sleep and the heavier the meal, the longer it takes for your stomach to settle. Eat dinner at least three hours before bedtime. Also, avoid going to bed on an empty stomach. Limit how much you drink before going to bed. It prevents disruptive middle-of-the-night trips to the toilet. Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on sleeping pattern.
  4. Create a good sleep environment- Make your room a heaven. Create a room that's ideal for sleeping. Often, this means cool, dark clean and quiet. Consider using room-darkening shades, earplugs and eye masks which are easily available at Health Vistas like Silky World Designer Eye Mask, Aktive Life Soft Foam Ear Plugs etc. Your mattress and pillow can contribute to better sleep, too like Viaggi Memory Foam Sleeping Pillow with Cool Gel. Choose what feels most comfortable to you.
  5. Exercise regularly- If you have a sedentary job, a lack of physical exertion may contribute to reducing the quality of your sleep. Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. To add more exercise to your day, take the stairs instead of the elevator, walk instead of catching the bus and so on.
  6. Manage stress- To help restore peace of mind, consider healthy ways to manage stress. Give yourself permission to take a break when you need one. Share a good laugh with an old friend.
If you stick with the above mentioned tips, your chances of achieving restful sleep will improve.

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