The secret to a happy life lies in getting enough sleep and rest. However, with all the stress life throws at us and the much we have to do in limited time, the importance of sleep has almost been forgotten. It however should not be taken for granted and everyone needs to strive to get enough sleep. A well-rested soul is a happy soul and a person even performs better.
Tossing and turning in bed is common for many people. This however does not have to be the case with you. Here are some tips to help you sleep better and lead a happier life:
Anything that works to improve your alertness is a stimulant and it should be avoided by all means. From the normal caffeinated beverages to drugs like cannabis and tobacco, they should not be taken just before bedtime. They work to reverse the process of sleeping and keep the brain alert.
Stimulating substances should be taken at least four hours before the scheduled bedtime. If taken any later, they will not allow you to sleep. Some of the common products you need to avoid include:
- Chocolate and other cocoa products
- Tea and coffee
- Cigarettes and other tobacco products
Comfortable sleeping areas
Have you ever tried sleeping in a noisy park? It takes so long before one can fall asleep in such an environment if at all they are able to. If your bedroom is chaotic you will have an even harder time falling asleep. Make your bedroom into a haven for sleep and you will fall asleep as soon as you get into your bed.
An ideal sleeping area needs to be dark, quiet and warm. If there is too much noise coming from other rooms, put on earplugs while sleeping. To keep the room dark, invest in heavy curtains and blackout shades or better yet, get an eye mask. The best settings at which to set the thermostat are between 60 and 75 degrees Fahrenheit.
The brain interprets a dark environment as the most ideal for sleeping while the quietness helps you concentrate on nothing but sleeping. The warm temperatures guarantee comfort and they should be accompanied by a comfortable mattress and pillows. Ensure proper ventilation as well so difficulties in breathing do not disturb your sleep.
Restrain the bedroom to sleeping purposes only. Keep all entertainment devices like computers, phones, TV sets and so on from sleeping areas. These tend to present distractions that interfere with sleep.
Establish a regular sleeping pattern
The human body is made to naturally control the sleeping patterns through a cycle known as the circadian rhythm. This is based on habitual sleeping and waking up time. By making this a regular cycle, the body is able to adjust and even remind you when to wake up and sleep.
In establishing a regular sleeping pattern, go to bed the same time, wake up the same time in the morning and create time to nap to cater for lost sleeping time. Choose the time to retire to bed when you usually feel tired and are sure you will not toss and turn. To start you off, you can use an alarm clock to help you get up in the morning but as your cycle becomes regular, you will see that you will not need it.