The secret of getting good sleep is by learning your own body. The key or you can say that secret is to experiment, what works for some might not work for others. It is important to find the sleep strategies that work best for you. Well planned strategies are important to deep sleep you can get night after night. By learning your own body to avoid common enemies of sleep and trying out a variety of healthy sleep techniques, you can discover your personal medicines for good night's sleep so your next day will be wonderful and rested.
The first thing to improving the quality of your rest is finding out how much sleep you need. How much sleep is enough for your body? Everyone sleep requirement slightly efferent person to person, most healthy adult need a eight hours sleep each night for healthy body and healthy mind.The cure for sleep difficulties of your difficulties can often be found in your daily routine. Your sleep schedule for bedtime habits, and day to day lifestyle choices.
Getting in habit with your body's natural sleep and wake cycle, your body rhythm is very important strategies for achieving good sleep. If keep a regular sleep schedule, getting to bed and getting up same tine every day, you feel more energized and feel fresh if you sleep the same number of hours everyday. The following tips will help you optimum size your sleep so you can productive, mentally sharp, emotionally balance and full of energy all day long.
Keep regular bedtime; Go to bed at the same time and choose a time when you feel really tired, so you don't toss and turn. If you want to change your bed time, try to 10 or 15 minutes earlier or later each day.
Do some thing to get your mind and body calm before go to the bed; Meditation: 10 minutes meditation will calm your mind and body. Pranayama; Deep breathing exercise will help you to calm your mind and it;s helping you to fall sleep easily. Deep relaxation will melt away your stress. Savasana (Corpse pose) will help you to relax. Lie down in Savasana, bring your awareness to individual parts of your body, one at the time, and try to let go of any tightness that you might feel in your body. Stay in Savasana for about five minutes. if you still not falling asleep then try to count each of your breath as inhalation and exhalation. If it's not helping you then start deep breath in and out. You may repeat the counting cycle one more time.
- Create a restful sleeping environment; Your bedroom should be kept for rest and sleep. Keep it as quiet and dark as possible. It should be not too hot or not too cold. Lighting and noise should be controlled so the bedroom environment helps you to fall asleep.
- Make sure that your bed is comfortable; It is difficult to get good restful sleep on a mattress that's too hard or too soft, or a bed that's too small or too old. Make sure nothing is in your room to makes any noise in the night time.
- Exercise regularly will help to relieve some tension; Moderate exercise on a regular basis, such as walking, some starching exercise or swimming, can help to relive some tension build up over the day. But don't do vigorous exercise too close to bedtime as it may keep you awake.
- Don't drink any Coffee or Tea in evening; Cut down on stimulants as caffeine in the evening. They interfere with the process of falling asleep, and they prevent deep sleep. The effect of caffeine can last a long time so the chances of it affecting sleep are significant. Have a warm, milk drink. aniseed or chamomile tea with lemon.
- Don't eat too much or drink alcohol very late night; Too much food or alcohol, especially late night, can interrupt your sleep patterns. Alcohol may help you to fall asleep, but it will disrupt your sleep later on in the night.
- Don't smoke before bedtime; It is bad for sleep to smoke at late night. Smokers take longer to fall asleep, they wake up more frequently, and they often have a more disrupted sleep at night.
- Have a warm Bath before going to bed; Try to relax, and have a warm bath, listen to quiet music or gentle yoga to relax the mind and body. You can buy or ask your doctor to able to recommend a helpful relaxation CD or any good book to follow.
- Write down your worries; Deal with worries or heavy workload by making list of things to be tackled the next day. If you tend to lie in bed thinking about tomorrow's task, set aside time before bedtime to review the day and make plans for next day. The goal is to avoid doing these thing when your in bed, and trying to get sleep.
- Don't worry in bed; If you can't sleep, don't lie there worrying about it. Get up and do something you find relaxing until you feel sleeping again, then return to bed and relax.