Apart from the usual recommendations of having a comfortable bed, a dark quiet and cool room, here are some more tips for telling your body it?s time to shut down for the night:
? Maintaining a schedule: The first golden rule of sleeping better and waking up refreshed and revitalized is to sleep and wake up at the same time, every day of the week, even on weekends. Of course a breaching of this rule sometimes is permissible, but it helps to stick to a routine, since it tells your brain and body that the time to come has sleep. This in turn helps the body to slow down and prepare for sleep. In case a strict timetable is not possible due to varying work hours or any other reasons, sticking to a winding down routine before bed time, will also prepare the body for sleep. Take a warm bath, reduce the lighting in the bedroom, or brush your teeth earlier.
? Avoid consuming alcohol and caffeine at least 8 hours before bed time: Alcohol is considered to be a sleep stimulator but in fact it disrupts the sleep cycle more often than it helps a person to sleep. Caffeine stimulants last for longer in the body.
? Regular exercise: No matter what your age, exercise should be an uncompromising part of one?s routine. It enhances the functioning of the immune system, and improves the quality of sleep, although it is recommended to exercise at least 6 hours prior to sleeping.
? Breakfast like a king, lunch like a prince, and dinner like a pauper: When the body is preparing for sleep, all systems gradually slowdown in order to sleep, but a big meal for dinner will activate the digestive system thus preventing the body from relaxing. Heavy meals tend to cause heartburn and usually trips to the toilet become necessary during the night.
? Try to sleep, only when you?re tired: It can be safely assumed that at least once in our lives we have all agonized through sleepless nights, staring at the ceiling and the alarm clock simultaneously, tossing and turning waiting for sleep to come. However, it is better to get up and distract oneself when unable to sleep. Involving in a different activity reduces the stress of trying to fall asleep, and in turn reminds the mind of how tired the body is.
Sleepless nights once in a blue moon are common and normal; it is persistent insomnia that can indicate a disorder. In the case symptoms continue and become unmanageable, it is best to consult your doctor, immediately.