sleeping lady

  • Go to bed and wake up daily at the same time even on weekends. This helps regulate your biological cycle and helps you rest better.
  • Adhere to exercise your body regularly. This would improve sleep quality, as long as you don’t exercise too close to your bed time. Try to finish your workouts at least 3 to 4 hours before you hit the hay. Mild mind/body exercises like tai chi and yoga are perfect before sleep.
  • Diet control is an important factor. Try shifting dinnertime to early evening and avoid heavy big meals within two hours of going to bed. Digestion slows down at night, and a full stomach may keep you feeling restless. The perfect night time nosh should contain carbohydrates and proteins, which are rich in amino acid called tryptophan. Think bananas, granola bars, cheese crackers and whole grain cereals.
  • Position of your pillows causes you wake up tired with a stiff neck. Pillows that are too thin or too fat can cause back problems as well. Ensure that your neck is neutral and aligned straight.
  • Electronic devices like cell phones, alarm clocks and laptops can disrupt your sleep. Resist the urge to check your phone that one last time. Light is a powerful signal to your brain to be awake and even the glow of your mobiles. If you must have light in your room, invest in a dim night light or scented candles. The darker the room is, the sounder your sleep will be.
  • White noise machines are designed to make you sleep by producing a low level smoothing noise to help you tune out barking dogs. The noise of a television downstairs, a snoring partner or any other disturbances.
  • Certain aromas, like that of lavender and chamomile are known to make you more relaxed and calm. Mix a few drops of these essence oils and water into a spray bottle and spirits your pillow cases and beddings.
  • Long nap in the day interfere with your sleep at night, so try and limit day time napping to 10 to 30 minutes.
  • Another reason for loss of sleep is smoking. Nicotine is a stimulant, just like caffeine. This means that it keeps you from falling asleep and worsens insomnia. Smokers can also face nicotine withdrawals at night, which makes it harder to stay relaxed.
  • Contrary to popular belief, while a nightcap makes sleep faster, it reduces the quality of sleep as your processes the sugar and alcohol. Trade in the martini for milk, and you’ll be more rested.
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