Better immune system, increased productivity, sharp memory and quick thinking are some benefits of getting a sound sleep at night. If you crave for a healthy life, you must take care of your sleeping schedule. I know, sleep has become a luxury these days when we are too much boggled down with life. However, we are here to help you out. With our 10 tips to sleep better, you will be able to get that good night sleep better, if you inculcate these tips correctly!
1. Try the perfect combination of carbohydrates and protein before sleep
The combination of carbohydrates and protein (containing amino acid) boosts the calming hormone, serotonin, in our body. Once you feel relaxed you will automatically feel dizzy. A good quick snack for night could be a grain toast or fat-free milk.
2. Cut caffeine and hard drinks hours before sleep time
It is no news that caffeine delays your sleep schedule; it is also no news that just one pint of any hard drink takes almost 1 hour to digest completely. If you have either of the two just before you go to sleep, you will never have a sound sleep. Try avoiding the two, 2 hours before sleep time.
3. Switch off your thoughts
Now, I understand it is tough to get rid of one’s thoughts at night but then try writing all your thoughts on a piece of paper just before you go to bed. Just revisit your day in 10 minutes and write it down in a diary. This will help you in switching on the sleep mode inside your head!
4. Never underestimate the power of bedtime stories
There must be some reason why children fell asleep after listening to bed time stories! Let us try that once again. Hear some soothing bed time stories in your iPod or any device, read few pages of a book. It might make your drift off to sleep. If not stories, you can try music as well.
5. Be cool to sleep
When your body temperature decreases at night, it sends the signal to your brain that you are now ready to sleep. This is the reason why you should be taking a hot bath just before going to bed. At first, your body temperature will increase but then eventually it will decrease and will help to fall asleep.
6. Pleasant aroma around you
Certain smells like chamomile and lavender work with the activities going inside your brain and helps in calming them. Once your mind is free of any thoughts, sleep will come naturally to you. Choose your scent and help yourself sleep better.
7. How about some white noise?
White noise is that sweet humming that decreases the intensity of all those harsh noises coming from your surroundings (dogs barking, neighbors partying and much more). Try to inculcate the habit of white noise during sleep time.
8. Get rid of even that one ray of light
Our tired body is allergic to even a ray of light at night time; you are supposed to switch even that dim lamp shade beside your bed, just while lying on your bed. Your sleep hormone gets secreted in body only when it is absolute dark ambiance around you. Even that tiny flash light coming out of your cell phone/iPod hampers your sound sleep schedule; get rid of them before bed time.
9. The neck’s angle matters
It is important to keep your head and your spine in one straight line to get that undisturbed sleep time. You can do this only by getting a pillow that is placed appropriately under your head. If your neck is flexed in the front or bend at the back then set it at the right angle.
10. Make a disciplined sleep schedule
Try to sleep and get up at the exact same time every day. Your body will get used to a specific schedule when followed diligently. Once your body clock is set at one point, you will automatically start falling asleep when you are supposed to. I know it is a cliché but then it does help sometimes.