Tips for a Sound Sleep
Sleep is very important, no matter what a person’s age. It is during sleep that the body recoups, de-stresses, and heal minor issues. Sleep also recharges a person’s energy levels and someone who has slept well is likely to be more alert and better at what he or she does.
Lack of sleep on the other hand can cause a lot of problems including issues with concentration and a potentially lowered immune response.
How Much Sleep is Enough
How much sleep should a person be getting? It really depends on someone’s internal clock and personal sleep cycle. On average, a sleep cycle is going to last 1.5 hours. Breaking a cycle can leave a person feeling tired and hung over, even after hours of sleep. This is why many experts recommend sleep hours of anywhere between 7.5 hours and 9 hours.
If 7.5 to 9 hours is too luxurious, people may want to try sleeping 6 hours a night.
How to Get Sound Sleep and Home Remedies
There are a number of ways that a person can get a good night’s sleep, these include.
- Sleep in a Dark Place. Light wreaks havoc on a person’s circadian rhythm so when someone has to sleep during the day, the blinds must be drawn.
- Sleep in Quiet. This is necessary. If it is not environmentally possible, get ear plugs.
- Keep Cool. Not too hot and not too cold is the key to a sound sleep.
- Set a 1 Hour Slow Down Alarm. When bedtime is at 10 PM, set an alarm at 9PM when it goes off start preparing for bed.
- Milk. This has Tryptophan which is a natural soporific. Keep the milk warm and drink right before bed. This may not be ideal for people who are prone to vivid dreams and wake up fatigued from a night of dreaming.
- Avoid Drinking too Much Water Before Bed. This can disrupt sleep.
- Mild Exercise But Not Right Before Bed. It can be done at lunchtime or even up to 6 hours before bed. It will release pent up energy and gets the body tired.
- White Noise. Some people who cannot sleep could benefit from listening to white noise. They can use a noise machine but the humming of the air conditioning can work too. Some people find clock ticking comforting.
- Leave Stress Out of Bed. Deal with problems in the waking hours and not during bedtime.
Even when this is all done and the person still tosses and turns, it is better to get up and walk around instead of lying in bed. Just walk, do not watch TV or do anything stimulating. After 15 minutes, go back to bed and try to sleep again.