Many people take a good night’s sleep for granted. Some individuals can simply lay their head on the pillow and fall to sleep with little to no effort. Others, on the other hand, find falling to sleep to be challenging. Healthy sleep patterns are essential to a healthy lifestyle, but our sleep often suffers when we find ourselves under different sorts of pressure. A pressing work schedule, school projects and testing, travelling, family emergencies can all exercise a heavy toll on our sleep.
Many people are under the mistaken impression that they function well with minimal amounts of sleep. Research shoes that everyone needs at least seven hours of sleep to stay healthy. Sleeping seven to eight hours a night on a regular basis is the best way ensure physical and mental well-being. A good night’s sleep also is crucial for the GH and testosterone levels required for maintaining strength and vitality. Here are a few basic tips.
Sleeping in a room that is too hot or too cold can make sleeping difficult. The ideal sleeping temperature for the majority of people is between 60 to 68 degrees. Experiment with different temperatures within this range, and find the one that works best for you. A few variables to consider are the type of pyjamas, the bedding, and the type of bed you are sleeping in. Some individuals like to sleep in warm, comfortable pyjamas. Others prefer to sleep in little or nothing at all. Experiment with different sleeping attire.
It is much easier to sleep in a dark room rather than one that has even small amounts of light. Think about the hotels that you have stayed in. Hotels generally have thick, heavy curtains that prevent sunlight or street light from penetrating the room. You should make a similar effort in your bedroom at home. Light interferes with melatonin production, and this may disrupt your sleep. Make your bedroom as dark as possible. Purchase thick curtains, cover the LED lights the electronic gadgets in the room, and turn the clock away from the bed. You may be surprised how well rested you feel the next morning.
Street noises, traffic, neighbours, and family members inside the home can all generate noises that make sleeping difficult. Most people have a hard time falling asleep when people are talking or the television is on. A simple remedy is to use white noise to block out external and irritating noises. Turn on a fan or purchase a white noise machine. Some machines give you pleasant sounds such as ocean waves, a running stream, and so forth. Another option is to invest in a set of earplugs. If the neighbours of family members inside the home are simply too loud, politely ask them to turn the noise down a few notches.
Schedule and Routine
Anyone with newborn and little children knows the value of a setting a schedule. One of the first tasks a parent faces is getting a baby to sleep through the night. Some babies are easier than others, but the trick is to set up a routine and a schedule. This carries over to toddlers and young children. A schedule may include such things as a warm bath and reading a book before bedtime. This helps the child to wind down and that it is bedtime. Following a sleep routine also works for adults. It helps your body to follow a natural rhythm. Think of a few things that help you to relax such as doing a crossword puzzle, reading a book, maybe watching a TV show. Set a time to go to bed and a time to wake up. After a few weeks your body become accustomed to the routine.
Caffeine and alcohol can both take their toll of getting a good night’s sleep. People respond to caffeine differently. Some can drink a couple of cups of coffee late in the afternoon and not have any trouble sleeping later in the evening. As a general rule, however, is to limit your caffeine intake to the morning hours. Alcohol can make sleeping difficult. Although alcohol tends to make us feel sleepy and tired, it actually makes a continuous, restful sleep difficult. Finally, drinking too much of anything prior to bedtime makes us have to use the bathroom several times during the night.