How to Get a Proper Night’s Sleep

Sleeping problem or Insomnia means difficulty with either falling or staying asleep. Insomnia can be treated at home, but severe or long-term sleeping problems may need a proper treatment. Insomnia is a symptom, not a disease, it means having problem with how much or how well you sleep.

The concept of  ‘a good sleep’ generally differs from person to person. The average night’s sleep for an adult is considered to be around seven or eight hours but some people may only need four to five, while others may need up to 10 hours or more.

It has been observed that generally all have sleeping problems from time to time. The causes are varied and its impact on our daily lives depends on its frequency and intensity. There are many so called sleeping remedies, medicines and aids available but these can be expensive and not always effective.  So it is very important to find the root causes of the problem and to bring your regular sleeping way back by using natural methods, such as relaxation.

What can you do to help sleep?

The following points will help you in your sleeping problem.

Take a warm bath before bedtime: This helps a lot in bringing normal sleep when taking a warm bath or shower.

Avoid eating late at night. Eating late night is considered to be a non healthy habit. Make sure there is a gap of several hours between meals and going to bed. This will not only help you in sleeping better but will also save your money on all those late night snacks.

Avoid alcohol, caffeine and tea before going to bed : These will affect your sleeping habits and will cause you to wake up during the night either to use the bathroom or for any other reason. To avoid these, switch to caffeine free drinks and drink less during the night to both reduce bathroom visits and a caffeine buzz and avoid taking such beverages before going to bed.

Music: Listening to light and slow music in the bedroom relaxes you during the night while falling asleep.

Avoid smoking: Smoking is another factor of taking away your sleep. Tobacco contains nicotine which is nervous system stimulant and keeps you up. Avoid smoking too late and before going to bed.

Use of Bedroom: The bedroom must be reserved for sleep and intimacy. Avoid going over the days’ problem of work or discuss family issues during bedtime.

Avoid napping: Taking naps in the day reduces the amount of sleep you need at night and can disturb the entire pattern of night sleep. Your body only needs a certain amount of sleep if you are fit and well. Daytime naps are not useful if you are not able to achieve a good night’s sleep.

Mattress Should be Comfortable: It has been observed that uncomfortable pillow and mattress usually disrupts your good sleep. Therefore, beds are not recommended to last for more than a decade so it may be worthwhile getting a new bed. Make sure to try several before buying and do not choose by color or price.

Light Exercise: But not too late - take exercise in the late afternoon or early evening and avoid heavy exercise just before going to bed. 10 to 15 minutes of exercise, three times a week can release natural chemicals that help with sleep.

Get up at the same time every morning: It is important to get up at the same time every morning regardless of how much sleep you have had. Avoid ‘judging’ your sleep on a day-to-day basis. Try to make this routine to get up early in the morning as late getting up can cause laziness in the day time.

Sleeping Pills: Sleeping pills will help you in sleeping but generally are not recommended.