Good Sleep is a predictor of good Health. If you have good sleep your immune system will be at its highest and your resistance to diseases will improve. Furthermore good sleep also reduces stress and improve your Health. According to the National Sleep Foundation the following steps could improve your sleep.
1.Stick Sleep Schedule of the samebedtime and wakeup even in the weekends
This will regulate your body clock and help you fall asleep and stay asleep for the night. Pick a bedtime and wakeup time and stick to it. It will not be easy at first but gradually you can get used to it.
2.Practice a relaxing bedtime ritual
This can involve a relaxing activity that is done at dim light or the dark to seperate the bed time from the stresses of everyday life. If you are worried about tommorow activities, just write them down on your todo list. Try to take five deep breaths or tense your toes. All these might help. 3.Avoid Naps at the Afternoon
Napping in the afternoon could boost your energy. But always make sure your nap takes between 20-90 minutes. Use an alarm. If your afternooon nap dosturb your sleep at night avoid them at all. 4.Exercise Daily
Vigorous exercise helps you get asleep. Try to avoid exerrcise at night. 5.Evaluate Your Room
Make your your room is cool and free of noise. Always make your room dark.
6.Sleep on a comfortable mattress and pillows
Always choose comfortable mattresses and pillows and change them every 9-10 years. Also use the right number of pillows not so much and not few.
7.Avoid Bright lights in the evening and expose yourself to the sun in the morning
Expose yourself to the sun when yu first wake up in the morning. Just open the curtains and let the light come into your room. At night dim all the lights. this helps the circadian rhythm in your brain.
8.Avoid Heavy meal, caffeine and cigarettes in the evening
Heavy meals at night can cause indigestion and disturb your sleep.
Try a calming activity one hour before sleep. This helps to shift the brain from activity to relaxation.
10.If you can't sleep go to the other room and do something relaxing until you sleep
Use your bed only for sleep. Make sure that your televesion and computer works are out or yur sleep environment