Health experts say that the average adult requires at least 6 to 8 hours of sleep every night. But, how many of us are lucky enough to achieve this? As we age, the body changes the way we regulate circadian rhythms. The body’s internal clock alters its responses to light and dark and it becomes harder to fall asleep and stay asleep. Most people turn to pills to help them resolve this issue, but there are other ways too.
Try these 5 tips to help you get good quality sleep every night:
Make the bed your sleep shrine
Your bedroom is the place to take rest and spend some comfortable time. It must be dark, clean, and must have proper cross-ventilation facility. Fresh air circulation and a temperature of 23 to25°C provide the best conditions for sleep. You can also minimize noise and light during sleep by using ear plugs and window blinds.
Avoid eating before bed
Do not eat food before going to bed. The digestion process starts as soon as you ingest some food and as the process takes up lot of energy, eating before sleeping may keep you awake for a longer time. If you absolutely must eat before going to bed, opt for foods like bread, cereal, milk, or bananas. These foods help release the hormone serotonin that can trigger sleepy.
Exercise; but not right before bedtime!
Regular exercise is the best way to getting sound sleep every night. People with physically strenuous jobs, experience fewer sleeping problems as compared to those with desk jobs. Exercise will not only help in stimulating sleep, but would also tire out the body before bedtime. Moreover, regular exercise (best done in the morning) for 20 to 30 minutes will also help in providing more oxygen for relaxation.
Try a pre-bed ritual
Try doing something that you like the most, just before going to bed. Activities such as reading a book, writing, planning things for the next day, or listening to light music can really help achieve good sleep. You can also set a definite pattern before sleeping everyday such as reading for some time, brushing your teeth, or setting the alarm.
Stick to timing
Your body always prefers to have a proper routine for better functioning. Try to allocate a fixed time to go to bed and wake up. Once the body gets used to these timings, you will never have to worry about having trouble sleeping.