Getting a good night sleep is a must to ensure a good health. Remember sleeping is the times when you are replenish the energy that you have lost in the day. A good sleep not only improves your health, but also efficiency. Ideally, an individual should have at least eight hours of sleep in a day. Inadequate sleep can lead to various problems including memory loss, poor concentration, inefficiency, headaches etc. Here are top 10 tricks for getting better sleep.
1. Make an Environment
You should turn off all the entertainment devices like television, computer, laptop etc. when you are going to hit the bed. You can no doubt have some good and relax music on but rest everything should be off. Make sure your music player doesn’t produce humming or disturbing sound.
2. Play soft or instrumental music
It is a great step which will give you some good sleep. Soft or instrumental music will have a soothing effect on your mind. On the other hand, loud music can ruin your sleep.
3. Read a good book
If reading is your hobby, then do try to read a good novel or book before you sleep. Reading drives all your stress and tension away. Books are a great way to drift you into sleep. However, avoid suspense novels as they force you into reading them for long.
4. Relax your muscles
You can do this by light exercises or relaxing your muscle on a bean bag. Various studies reveal that when your muscle feels light and relax, you will surely have a good night sleep.
5. Take short naps during daytime
If you have a tiring or stressful day, do try to catch a short nap in the afternoon time. This nap should not extend more than 30-45 minutes as otherwise they will interfere with your night’s sleep. A short nap refreshes your body as well as mind.
6. Bath with essential oils
A good bath can do wonders to your sleep. Thus, you should have it half an hour before you go to bed. Try to use some essential oil in your bath like lavender oil, rose oil etc. as they have got brilliant relaxing properties.
7. Drink chamomile tea
Chamomile tea has got a relaxing effect on your nervous system and thus is very effective in promoting a calm and restful sleep. Try to drink a cup of chamomile tea before you go to sleep.
8. Make your bedroom comfortable
A comfortable matter is a must for a proper sleep. Choose mattress and pillows that support your body posture and is comfortable to use. You should also set the ambience of your room by adjusting lights and sounds.
9. Avoid eating big meals
Avoid eating meals before you sleep as it not only leads to health problems but also interferes with your sleep. Smoking and drinking vices is also not recommended. Avoid caffeine also.
10. Avoid thinking when going to sleep
You should put all your thinking, worries and anxieties aside when you go to bed. Thinking in bed is a strict no-no as it may lead to sleep disorders. You should go to bed with a clean and simple mind.
These are some steps that will help you to achieve a good night sleep. In case you are suffering from sleep disorders or insomnia, then don’t hesitate from seeking medical opinions.