Having more than your usual coffee doses and few snoozes, feeling drowsy yet? Still yawning and feeling exhausted. Why so tired? The main reason you probably not getting enough sleep. But you are not alone in this situation, just don’t be “another one”. Studies say that insufficient sleep is a health disaster and can affect your overall health and productivity of work. So here are a few tips that can help you to get enough sleep
Assign a bedtime
Pick a fixed time every night when you feel tired and sleepy. Go to bed that very time even you are not too sleepy even on the weekends, this keeps your biological routine in place and you sleep more soundly. If you need to change your sleeping habit, do so! Go earlier or stay awake a bit.
Studies say that people who go on a regular exercise or even carry out aerobic exercise session three to four days a week are more likely to relieve insomonia! They are even more active during theday time improving their night sleep, they are less depressed and more joyful. But you should not workout hard before your bed time. Physical activities two three hours before your bed time can increase your body temperature and make it difficult for you to sleep
Keep a habit
Make a night ritual- like reading a book or listening to soothing music. You can even take a hot water bath you make yourself more relaxed and ready for the next day. Such habits will ease your transition from drowsiness and make you feel more active. But it’s not advisable to use gadgets more- as rays from them cam\n stimulate your brain and can make you stay awake for long.
Keep it dark and cool
Make your bedroom a dark, quiet place to sleep in. Set the room temperature according to your body temperature, not to disrupt your sleep midnight. Make sure there Is little background noise and as less light as possible, required for solid night sleep. Turn off your television and use less voltage light. Cover your room with curtains to keep your bedroom calm and dark.
Many researchers and studies have been carrying out to find out how pets disrupt their owners’ sleep. It was found that 53 percent of the sleep is disturbed by kids and pets. They aren’t usually sound sleepers. So if you are more likely to share a bed with them, you will be experiencing poor sleep. We all know its hard to deny, but anyhow if its possible, try to have a bed yourself.
Make your bedroom for sleeping only
Your bedroom is solely your private resting place. It’s not for a movie or party. So remove all the life distractions from there and make it a place to slumber. You will sleep more soundly and peacefully.
Say no to feasting
Avoid consuming large meals, more of a spicy and acidic one before you hit the bed. You will suffer from heartburn and indigestion preventing you from deep sleep all night long. So to satisfy your grumbling tummy with a healthy combination of carbohydrate and calcium, or go for a protein to boost up your serotonin levels. You can have a banana with peanut butter or a bowl of fruits with yogurt. Or a small toast with chicken will also go well!
When we are worried or concern about something, our sleep suffers in turn. Manage your stress levels by meditation. Write down all your worries and concerns. Maintain a to-do-list for the next day, keeping your mind calm and free. In addition to this if you are looking for healthcare jobs then it could be best chance to try it.
Nap Is important
Nap is a kind of mini-vacation, escaping from reality for a while. It increases your productivity at the same time. Many companies have restrooms and other places for their employees to sleep while on the job. Limit your nap from 10 to 30 minutes per day, especially in the mid-afternoon. Dnt get a nap for too long, it will create problem in your sleeping pattern.
Get a healthy sleeping position
How you sleep? Back, side or stomach! Sleeping postion really effects your overall health and prevents you from chronic diseases, If you are a back sleeper, you are good to go! It prevenst back pain, reducing acid reflux. If you are a side pleeper, make sure you have a thick pillow covering up the space between your neck and shoulder. Then what about stomach sleeping. It’s the worst of all. As this disrupts your spine position, joints and muscles. If you cant avoid it then try to get a thin pillow or no pillow at all.