Things to help yourself Sleep

Excerpt from Secrets of a Good Night's Sleep

Copyright ©, All Rights Reserved Dream Essentials 2015

 

As it has already been established that sleep plays a key role in maintaining the health of our bodies, it is also important to know how to sleep properly. Just lying down on the bed and closing your eyes is not enough. Very often, the way we sleep can interfere with our ability to receive proper rest. If you're wondering how to get quality sleep, follow these simple tips and home remedies:

The most important thing to do is to adapt to your body’s natural sleep-wake cycle. This sleep-wake cycle is also referred to as the ’Circadian Rhythm’. Following a fixed sleep schedule can improve your sleep quality significantly and also your general health. In order to achieve this, you must start sleeping on time. Set a particular time to go to sleep. For instance, you can start sleeping as soon as you feel tired.

Start waking up at the exact same time every day. One of the indicators of good sleep is being able to wake up without an alarm. If you are dependent on an alarm to wake you up, it indicates that you are not getting enough sleep.

You might be forced to compromise on sleep when traveling or having a busy day at work. Try to compensate for the lack of sleep by taking small and quick power naps. Research has shown that power naps can be really beneficial to your health.

Avoid sleeping too early or before your fixed bedtime. This can lead to waking up in the middle of the night, which will affect your ability to function normally during the day.

Another great home sleep remedies is to control your circadian rhythm using natural methods. Exposing your body to light increases the production of a hormone called ‘Melatonin’. This hormone regulates your sleep-wake cycle. Less melatonin makes you sleepy and more melatonin keeps you awake. This means that, in order to get proper sleep, you must minimize exposure to light during your bedtime. Switch off the lights before you go to bed.

Create a favorable sleeping environment in your bedroom by eliminating things that can disturb your sleep. If you happen to live in a noisy neighborhood, you can use hearos earplugs to block out the noise. Also, ensure that your room is properly ventilated. Not having enough fresh air can affect your sleep. Another important thing is make sure the room is kept cool. The ideal sleeping temperature is said to be around 18 degrees Celsius or 65 degrees Fahrenheit. So, set your thermostat to the right temperature before going to bed.

Make sure that you have a proper bed to sleep in. If you wake up with aches and pains every day, then you might have to spend on a new mattress. Your bed must also provide enough space for you to stretch or turn as you please.