Do you wish you could sleep like a baby each night?
Having long and quality sleep is important for optimum health. For many people, however, sleep that lasts for 7 to 8 hours and offers that refreshed feeling the following morning can be very elusive. High blood pressure, increased risk of stroke and heart disease, feeling grumpy, inability to focus, exhaustion, aged skin, weight gain, low sex drive — all of these are some of the unfavorable effects of sleep deprivation nightly.
Continue reading for some foolproof tips on how you can sleep like a baby.
Ditch the blue light. TV and computer screens give off blue light that stimulates the brain and disrupts the production of melanin, a hormone regulating the sleep and wake cycles. Install electronics emitting blue light in another room and use the bedroom only for sleep (and sex).
Take a stroll after supper. It’s true that working out at least 4 hours before hitting the sack is a terrible idea because it will keep you from having a good night’s sleep. However, experts say that a walk for a few minutes after dinner can make getting to dreamland easier.
Steer clear of caffeinated beverages in the afternoon. Several hours before going to bed, do your best to dodge anything that has caffeine in it such as coffee, soda, chocolate drink and tea. If you want something hot just before you catch some Z’s, it’s a good idea to have a glass of warm milk or a cup of chamomile tea.
Ditch smoking before bedtime. Refrain from lighting that cigarette stick at least 2 hours prior to hitting the sack. Smoking floods your bloodstream with nicotine, a substance that stimulates the nervous system and keeps you awake.
Follow a strict schedule. Hit the sack at the same time every night and get off the bed at the same time each morning. Sticking to a particular sleep-wake schedule — even on weekends when you have every reason to stay in bed all day! — can help keep insomnia at bay.
Scrap the urge to nap late in the afternoon. Having a siesta a few hours before bedtime can disrupt your circadian rhythm, an internal clock that is synchronized to your normal sleep-wake cycle.
Take a warm shower or bath. Doing so helps in soothing tired muscles, thus relaxing both your body and mind. A warm shower or bath is a great stress-buster that helps you sleep like a baby at night.
Avoid doing any stressful activity at night. Balancing your checkbook, reading an office report, mending failed relationships and other activities that rattle your nerves should be avoided just before sleeping. You can deal with these things better in the morning when you are already rejuvenated by a good night’s sleep.
Quit taking alcohol at night. It’s true that alcohol makes you feel sleepy because it depresses the nervous system. However, the kind of sleep brought about by alcohol intake is commonly fragmented and non-refreshing.
Do comment if you know anything else that helps you sleep just like a baby each night!