How To: How Sleep Better
You can die faster from sleep deprivation than food deprivation.
How important is sleep?
Sleep is a basic need of every human being. Several important body processes happen while we are sleeping such as the following:
- Saves and builds up energy
- Repairs body (cells, tissues, nerve cells)
- Improves memory and learning (brain development)
- Strengthens immune system
- Improves mood
What happens when we don't get enough sleep?
If we are not getting enough sleep for a long period of time, we could be prone to the following ailments:
- Heart disease
- Kidney disease
- High blood pressure
- Depression (emotions and social interactions)
- Low physical performance
- Abnormal metabolism
33 Tips: How to sleep better?
Make your bedroom comfortable
- Declutter your bedroom.
- Sleep in a dark room with minimal light. Darkness prompts your body to release melatonin (sleep hormone)
- Keep the bedroom cool (60 and 75 degrees Fahrenheit).
- Spray lavender scent in your bedroom.
- Keep the room quiet or find ways to minimize or prevent noise from the outside from penetrating your bedroom walls.
- Listening to music intended for sleeping or music that is not loud.
- Put away your electronic devices, turn them off on a specific time a few minutes before your sleeping schedule or keep the lights on your devices low.
- Do not check the time. Just set an alarm and maintain a specific wake up time.
- Find a good mattress that is hypoallergenic with just the right softness and firmness.
- Find a malleable pillow that is perfect for your head, neck, and shoulders.
Watch what you take in your body
- Maintain a healthy diet.
- Eat lightly before bedtime and avoid food that is bad for your stomach.
- Avoid caffeine before going to bed.
- Drink warm milk before bedtime.
- Smoking affects sleeping patterns. Limit or avoid it.
- Know the side effects of the medicines you take (some medicine could interfere with your sleep).
Take care of your body
- Exercise during the day.
- Do relax activities before bedtime. Meditate or do Yoga.
- Take a bath before going to bed.
- Use the bathroom before bedtime.
- Put your feet in warm water.
- Wear socks.
- Sleep on your back.
- Put a cool damp cloth on your face.
- Do breading exercises.
- Clear your mind.
- Get a massage or massage yourself or do.
When and how long you should sleep
- Avoid midday naps.
- Make up for lost sleep.
- Maintain your sleeping cycle.
- Use apps that help regulate your sleeping hours.
Your last resort
- Visit a doctor and get therapy.
- Take your doctor’s recommended sleeping pills.