Sleep is essential for every human being as the human body rejuvenates itself when sleeping, repairing the damage to the body during the day. Hence it is essential to sleep well and most normal adult human beings need at least six to eight hours of continuous sleep every day. While there may some variations from person to person, lack of sleep results in a number of problems such as poor memory, stress, low levels of alertness in the day, decreased immunity levels making the person more vulnerable to illness. Hence it is important to sleep well and some ways to sleep better are discussed.
1. Avoid Tension, Worries And Be Relaxed
If a person is under stress, worried about the future or has some unresolved issues, the person is not likely to sleep well and will be thinking of ways to get the issue resolved. He will spend time twisting and turning in bed worrying about the problem, making it difficult to get sleep. Hence to sleep better, a person should try to have a relaxed frame of mind, resolve all the pending issues to the extent possible before going to bed. It is advisable to avoid any mentally stimulating activity like mind games just before going to sleep at night.
2. Keep A Fixed Routine For Sleeping
If a person has a erratic schedule every day for sleeping due to irregular habits, it is far more difficult to go to sleep and the person will have to spend time lying in bed, before going to sleep. If a person goes to bed at almost the same time every day, the body clock become habituated to going to sleep at that time of the day. The person feels drowsy at his usual bed time and goes to sleep quickly. In case a person is unable to go to sleep, it is better to get up and do something else till he feels sleepy.
3. Have An Active Lifestyle
A person who has an active lifestyle and exercises regularly is likely to feel tired at the end of the day, and go to sleep very quickly. The exercise may be simply walking or jogging or more hectic exercises at a gym or using a treadmill. It advisable to exercise early in the morning as the metabolic rate of the body also increases for the rest of the day. However, it is not recommended to do vigorous exercises just before bed time as this will increase the stimulation of the body, and make it more difficult to go to sleep.
4. Drink Milk Before Going To Sleep
It is recommended that a person drinks milk before he goes to sleep. This is because the milk contains tryptophan, which helps a person go to sleep easily. Other foods that rich in this ingredient are rice, egg, turkey and these should be include in the diet to the extent possible. On the other hand, consuming foods and beverages which are rich in stimulants like caffeine should be avoided as far as possible. Hence it is recommended to avoid consuming coffee, energy drinks, tea and other caffeine rich products at least two hours before going to sleep.
5. Avoid Stimulants
Stimulants can keep the mind alert, and these may be from the environment or in the food that is consumed. For example loud noises like shouting, construction activity or loud music can alert the human mind, and make it difficult to sleep. Hence it is important to block these noises in the surroundings, by asking the people to lower noise levels. Increasing directed energy weapons are used for attacking selected individuals, and it is not possible to easily avoid these weapons. The only option is to change the place where the person is sleeping. Similarly alcohol and other intoxicating substances should be avoided.
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