Who does not want to have a sound sleep? Most of us like to sleep for hours and hours and hate our alarm. We wait for the days when there is no alarm buzzing near our ear and asking us to wake up which we shamelessly snooze to get asleep for 5 more minutes. And then the times when we stay awake late at night and we have to wake up early are the most horrible days. We crave to have the sound sleep without any disturbance, without those random thoughts hovering in our head and making it hard for us to sleep. Here are 17 ways you can have good night sleep ever.
Sleep in with alarm
People may say that you should wake up at the same time every day. But you actually have 30 to 60 minutes to negotiate, so can still adjust your schedule and get the same sleep benefits. You can add an extra hour of snooze time on weekends.
Walk in the sun
As soon as you wake up, take a walk in your colony or society. Exposing yourself immediately to morning light resets your sleeping pattern.
Consider your bedtime
Be in bed only when you truly want to sleep. Crawling into bed at 9 when you plan to sleep at 11 will not necessarily bring you sleep. Figure out how many hours of sleep you want and adjust your in-bed time according to the time when you have to wake up.
Have a backup plan
Spending too much time in bed to doze off can lead to insomnia. If you find it hard to fall asleep, get out of your bed and relax in another room for 15-30 minutes until you feel drowsy. In this time you can read a book, do a little stretching or do some knitting job.
Take time to think
Make it a routine to spend some time in the evening, noticing smell, sight, and sound. This mindful activity will increase your sleep quality and daytime functioning and will also manage your stress level.
Your body needs buffering time
Your body needs a buffering time of a minute to 30, to calm down your system. So when you enter your bed, stop yourself from reading your mails or talking about the chaos of the day. Turn on some music or do something that relaxes your mind.
A bucket of ice
Keep a bucket of ice with the towel on top at your bedside. If you suddenly feel the hot flash in the middle of night, you can grab the towel and put it on your neck to cool down.
Track your sleep
You can use any sleep related app as your virtual guide. It will help you track your sleep pattern so that you can understand what is disturbing your sleep and can even offer you tips to follow for a better night sleep.
The game of light
The traditional bulb reacts with cells in your eyes and tells your brain to stop producing the hormone that regulates your sleep cycle. It is better to opt out for a filtered light bulb as it filters out the blue light that keeps your brain in awake mode.
Wearing socks before bed can have the same effect as taking a warm bath at night. Socks warm you, which dilate blood vessels and allow greater blood flow which helps you stay asleep. Choose the socks that are made of breathable fabrics and are not too tight.
Write the things that stress you
Many people lie in bed and think about their worries and what went wrong because it will be hard to sleep then. Schedule a time away from the bed and write down everything you are stressing about, and it will help you get the stressful thoughts out of your head and will make you feel relaxed.
Cut down on external noises
External noises can make it hard for you to sleep and can even lead to belly fat. Outdoor nighttime noises are linked with accumulating belly fat. This is because the noise interferes with your sleep, affecting your appetite-regulating hormone. Turn on the fan to cut down the external noises.
Popping sleeping medicines can be helpful, especially when you are trying to sleep at the time other than the normal time. It can also help you deal with jet lag. But you should first consult your doctor regarding dosage.
Food to sleep
Take lean proteins and complex carbohydrates which will help you sleep better. This combo stimulates calming hormones that help you doze off easily. Avoid food high in saturated fat as then your digestive system will work over time making it hard for your body to relax.
Any light sneaking in from your curtain will make it more difficult for you to sleep. A right eye mask can help you drift off and block the light. It can also help you depuff your eye area and relieve a headache.
Lotions with lavender
The soothing scent helps you relax and increase slow wave sleep.
Silicone earplugs block out snoring bedmates better than foam ones.