5 Ways to get better sleep

Well, we know the importance of sleep. But we are not aware of how to get better sleep. Here are a few points which can help you to get better sleep.

 

Sleeping baby

Having a good diet helps you sleep well

Everybody gives different responses to different food. Still few things are common. Here we go

Don't drink too much water before going to bed. Drinking water is good for health but not good for sleep if you’re taking too much water just before going to bed. That can disturb your sleep.

You can drink water before an hour of sleep. The reason why not to drink too much water is simple. After drinking too much water you might need to pee just after an hour and you need to wake up when you’re very close to sleep. Disgusting, breaking your sleep just to pee.

Eat less sugar. Sugar gives too much energy that will keep you awake for too long.

Don’t need to tell you about coffee and tea differently I know you are aware that drinking coffee keeps you awake for the night.

Drinking warm milk can help you to sleep well. Many other foods can help you to sleep well. Alcohol is not at all good for sleep. As I said everybody responds differently to different food. That’s why I made a chart for you. You can enter your data and one day you will get your body response report. You can find the chart at the last of this post there I mentioned how to fill and how to use this chart.

Eat right, sleep tight

Eat wrong, up all night long

Sleep loves darkness

Light affects the sleep cycle. Light affects several Harmon’s. When you expose to a significant amount of light it makes you feel awake.

Do you afraid of darkness. Don’t worry I don’t want to keep you in a black hole. Just turn off the light in your bedroom or you can use a proper night lamp. That night lamp will make you brave ohh ya!! I can fight with darkness.

There are a lot of wearables that can help you to sleep in sunlight also. Just cover your eyes with the light shield. Make sure if possible you sleep in absolute darkness.

No early naps

 

Girl taking Nap

Never ever go for a nap just before your sleep hours. It’s just like if you have a single piece of cake before lunch and magic happened you couldn’t take half of your regular meal just because of a piece of cake.

Try to fix your sleep timing it’s better to sleep before 10pm and wake up before 6am or you can go a bit longer if you need more than 8 hours of sleep. Sleep quota changes with age and gender and it is different for different people. Noon naps are good for health.

Sleeping with

Nighttime was a time of fear. Even now also some people may afraid of the night with loneliness. Sleep with someone who is trustworthy. Those bedmates can offer a strong sense of security. Hugging someone gives you a more satisfying filling and this is enough for relaxation. A relaxed body and mind are important for good sleep.

Sleeping with family members was good practice. If you're married no doubt you were sleeping with your partner and that is more satisfying moment.    

Baby likes to sleep with his parents and younger like to sleep with siblings.

 

Sleeping with Father

Who is your sleeping partner any human or just a pillow?

Other sleeping Encouragements

Reasons for peoples not getting enough sleep are deeply personal, specific to their lives and circumstances.

When we are in normal condition and we find difficulty to sleep then following things can help or even if due to any tension you are unable to sleep this could help you more.

When we are relaxed and comfortable in our environment were more likely to sleepy. Manipulating a few factors you can feel comfortable and relaxed  

Temperature

The ideal sleeping temperature is   60 to 66 Degree Fahrenheit we can manage a buffer of 5 to 6 degree above and below that (54-75) sleep is disrupted.

 Noise

No one likes to sleep in a noisy environment. Well, there are few creatures like my brother who don’t care about any environmental condition. But for the normal being, the noise matters a lot. Too much silence is also not good because in that silence you could hear the sound of watch Tik-Tik, the sound of a water drop, the sound of your own breath. Ooh, that’s creepy!! So you may need any constant or low volume noise like fan, AC, cooler which will minimize the disturbing unpredictable noises.

Note: This video is in the Hindi Language 

Physical activity and meditation

We also sleep better when we make time for regular physical activity. The common reason for not getting sleep is stress. Anything that can help us to de-stress can help to sleep. Meditation can help you to de-stress.

  

Meditation

Here is the most interesting and important part, the Sleep chart.

In this chart, you need to fill in what you did, like breakfast, diner, and mediation, etc.

After this, you will get the body response report.

Date	18-Oct-2018	19-Oct-2018	20-Oct-2018	21-Oct-2018
Physical activity	20 Min exercise in the morning
Morning food	Tea, Bread, omelet
Noon Food	Fried rice
Night food	Coffee, chicken
Work done	Went to the office for 9 hours
TV/Mobile etc.	1 hour before sleep
Sleeping with	Sibling
Went to bed	10 pm
sleepy	11pm
Wakeup	9 am
Remark	Unable to sleep for an hour. Couldn’t wakeup easily, woke up multiple time over the night, slept for 10 hours still filling sleepy in the morning

This table could be modified as per your requirement you can add more rows like meditation, the temperature of the room, surrounding environment etc.

I showed you how to fill in the data. I did it for 18-oct-2018. You can continue forward. The data inserted in the table is just an example. Hope you will enjoy this framework.

Good night!!