" HEALTHY SLEEP TIPS "
How do I ensure that I get a good night’s sleep?
By choosing The Perfect Sleep, you’re already on your way to sleeping better than ever before.
We do it every single day of our lives, almost without exception.
Yet we are still only just beginning to scratch the surface of exactly why we need sleep and how it benefits us.
Healthy sleep habits can make a big difference in your quality of life.
Having healthy sleep habits is often referred to as having good sleep hygiene.
Try to keep the following sleep practices on a consistent basis.
Try these Top 10 Sleep Tips from The Perfect Sleep
1. Stick to a sleep schedule
Go to bed and wake up at the same time each day. As creatures of habit, people have a hard time adjusting to changes in sleep patterns. Sleeping-in at the weekend won’t fully make up for a lack of sleep during the week and will make it harder to wake up early on Monday morning. Set an alarm for bedtime. Often we set an alarm for when it’s time to wake up but fail to do so for when it’s time to go to sleep. If there is only one piece of advice you remember and take from these tips, this should be it.
2. Exercise is great, but not too late in the day
Try to exercise at least thirty minutes on most days but not later than two to three hours before your bedtime.
3. Avoid caffeine and nicotine
Coffee, certain teas, and chocolate contain the stimulant caffeine and its effects can take as long as eight hours to wear off fully. Therefore, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night. Nicotine is also a stimulant, often causing smokers to sleep only very lightly. In addition, smokers often wake up too early in the morning because of nicotine withdrawal.
4. Avoid alcoholic drinks before bed
Having a nightcap or alcoholic beverage before sleep may help you relax, but heavy use robs you of REM sleep, keeping you in the lighter stages of sleep. Heavy alcohol ingestion also may contribute to impairment in breathing at night. You also tend to wake up in the middle of the night when the effects of the alcohol have worn off.
5. Avoid large meals and beverages late at night
A light snack is okay, but a large meal can cause indigestion, which interferes with sleep. Drinking too many fluids at night can cause frequent awakenings to urinate.
6. If possible, avoid medicines that delay or disrupt your sleep
Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns. If you have trouble sleeping, talk to your healthcare provider or pharmacist to see whether any drugs you’re taking might be contributing to your insomnia and ask whether they can be taken at other times during the day or early in the evening.
7. Don't take naps after 3 p.m.
Naps can help make up for lost sleep, but late afternoon naps can make it harder to fall asleep at night.
8. Relax before bed
Don’t over schedule your day so that no time is left for unwinding. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.
9. Take a hot bath before bed
The drop in body temperature after getting out of the bath may help you feel sleepy, and the bath can help you relax and slow down so you’re more ready to sleep.
10. Dark bedroom, cool bedroom, gadget-free bedroom
Get rid of anything in your bedroom that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or warm temperatures. You sleep better if the temperature in the room is kept on the cool side. A TV, mobile phone, or computer in the bedroom can be a distraction and deprive you of needed sleep.