Here are some useful tips for getting good sleep. Whether we sleep well or not is in our hands.
Sleeping is natural and we are all programmed to sleep six to eight hours every day. While insomnia may arise as a result of some health conditions, lack of sleep is usually the outcome of manmade problems. Here are some useful tips for overcoming some of these problems.
Keep Your Bedroom Dark
Melatonin is a hormone produced from the pineal gland in the brain. Its secretion peaks at midnight. Hence, it has been called the hormone of darkness. Melatonin promotes sleep. However, light inhibits the secretion of melatonin. Thus, light of any sort and from any source can prevent good sleep. Blue light is particularly bad in this respect. Hence, it is also important to avoid TV and computers before going to bed as this practice would slow down the secretion of melatonin.
Avoid Fluids
It is better to avoid fluids before going to bed as this may interrupt sleep by having to visit the bathroom. It is equally essential to avoid coffee and other beverages containing caffeine, which acts as a stimulant of the central nervous system and increases alertness levels. Caffeine is the number one enemy of sleep. In addition, coffee acts as a diuretic. Alcohol before going to bed is not an ideal situation. Alcohol initially makes you drowsy, but afterwards induces wakefulness.
Avoid Napping
The biological clock induces some kind of drowsiness in us in the afternoons. Sleeping in the afternoon can cut into the sleeping time at night. If you want to sleep in the afternoon, it is better to nap in a chair and the napping time should be less than thirty minutes. Ideally, napping should be avoided. One way of avoiding napping is to be engaged in some useful activity. If you are busy, you don’t feel like sleeping.
Cut out Noises
Noise of any type can interrupt sleep. Even a clock with its ticking noise can prevent you from sleeping. Many people have TV in the bedrooms. This is not the best practice for inducing sleep. People also forget to switch off TV before falling asleep. Initially when you are slightly drowsy, this may not be a problem. But, at some point, the noise from the TV would wake you up.
Bedroom Environment
A clean bedroom is ideal for good sleep. Everything connected with sleeping should be clean. This includes the bed and the linen.
There are other things which you can do to promote sleep.
Be physically active during the day hours.
Avoid eating a heavy meal at night.
Keep away from nicotine.
Keep your mind stress free.
Choose the pillow wisely.
Set your own biological clock by going to sleep at the same time every day.
If you have sleep disturbing conditions like sleep apnea, get medical attention.
Sources
Wyatt JK et al, "Circadian temperature and melatonin rhythm, sleep and neurobehavioral functions in humans living on a 20-h day", Am J Physiol.; 277(4): R1152-R1163.
Max DT, "The secrets of sleep", National Geographic Magazine.