7 Tips to Healthy Sleeping Habits

by Gobala Krishnan

Copyright 2005 Gobala Krishnan

You toss and turn in bed trying to sleep but get up feeling frustrated. When you finally do get some sleep, it is o?nly for a few hours because it is time to get up and go to work. Then, you go through the day feeling groggy, depressed and extremely exhausted.

You try drinking cups and cups of coffee but instead of feeling awake, you feel even worse. A potentially disastrous headache starts drumming at the corner or your head. The drumbeats get louder and more persistent by each passing minute. As a last resort, you let nature take its course. You fall flat in front of your computer screen and start snoozing.

So, I might have exaggerated a little with the last sentence, but the fact is, many people do not get the proper amount of sleep they need everyday. As a direct result of this, they are not able to function optimally in their jobs, studies or even simple daily tasks.

There are many factors that can cause insomnia such as, stress, illness, a new sleeping environment and many more. Treatments can also vary depending o?n the type of insomnia you are suffering from. However, there are some basic things that you can do to practice healthy sleeping habits.

1) Set a conducive sleep environment

Regardless of how absurd it may sound, it is crucial to set the correct atmosphere in your bedroom. The most important rule is to remember that your bedroom is a place for you to sleep and rest. So, get rid of the television, radio or anything that can distract you from sleeping. People tend to sleep better in rooms that are a little bit cooler rather than a little bit warmer. So, make sure your room is cool and aired. Switch off all the lights, as it is easier for your brains to prepare your body to sleep in the dark. Aside from making sure that your mattress and pillows are comfortable, you also have to change the sheets often as cleanliness always promotes a pleasant environment.

2) Maintain a consistent sleeping and wake-up time

Everybody has a biological clock that records and keeps track of their sleeping pattern. Therefore, it is important to keep regular sleep hours, particularly the wake-up time. According to your wake-up time, your body then tires at the appropriate time enabling you to go to sleep. This also ensures that you will get the proper amount of sleep you need before you wake up. In other words, when you establish a regular bedtime routine, your brain automatically send a signal to your body to unwind and to go to sleep and to wake up after getting enough hours of sleep.

3) Stay away from any sleep-stealing stimulus

You should avoid consuming stimulus such as caffeine and nicotine late in the evening as these can disrupt your sleep later in the night. Caffeine is quite a strong stimulant that will keep your brain awake while nicotine activates your metabolism, thus keeping your body energetic. Instead, consume drinks that can aid you to sleep well, like warm milk, hot chocolate or even a glass of milk

4) Exercise regularly

Studies have shown that regular exercise approximately 4 to 6 hours before bedtime can actually help you fall asleep later in the night. So keep those abs burning and legs walking at least 20 minutes a day. However, avoid heavy exercises close to bedtime as that will raise your body temperature and keep you fully awake.

5) Cool off your body temperature

People tend to fall asleep as their body temperature falls. So, how can the old story of taking a hot bath before bed help you sleep? When you take a hot bath or a long hot shower, your body temperature goes up, but when you get into bed and the body temperature starts to fall, that helps you to sleep. Although this is something that happens naturally before sleep, a hot bath actually reinforces that physiological process.

6) Don?t force yourself to sleep!

If you cannot go to sleep, don?t force yourself by lying in bed and trying to sleep. Restrict the time in bed to the amount of time you are actually sleeping. If you are not asleep in 15 to 20 minutes, get out of bed, go into another room and engage in some sedentary activity until you begin to feel sleepy. Listen to some calm music, make a to-do list or read a really boring book. Then, return back to bed when you feel sleepy.

7) Avoid afternoon naps

Taking naps during the day directly interferes with your sleeping routine. Your ability to sleep at night gets affected because all those short power naps actually ensures that you get continual rest during the day. So, when it comes for you to sleep at night, you actually feel zippy and alert.

About the Author

Gobala Krishnan is a representative of Veriuni Nutritionals, a great solution for busy working adults who want a quick one-in-all nutritional fix. For more information on Veriuni Nutritionals and information on living a healthy lifestyle visit
http://www.veriuni-products-store.com