Proper sleep is mandatory for you to work normally. If you are not sleeping well, then your body feels tired and fatigued. Improper sleep time can lead you towards sleep disorders. You should reduce caffeine, tobacco and soft drinks if you want a better sleep. Exercise daily so that your body do not affected by fatigue. Human sleep needs vary by age and amongst individuals, and sleep is considered to be adequate when there is no daytime sleepiness or dysfunction. Studies shows that sleeping more than 7 to 8 hours per day has been consistently associated with increased mortality. So, sleep on time daily and make it your routine. Avoid junk food and soft drinks. Here are some good tips to get better sleep all night.
Consistent Daily Schedule:-
Make your go-to-bed timing consistent on daily basis. You should sleep at 9 or 10 PM daily. Once you started, your body become habitual to the routine. This 8 or 9 hour sleep make you feel refresh in the next morning.
Reduce Caffeine and Tobacco Intake:-
Caffeine block the effect of adenosine in the brain. Adenosine is a neurochemical indicator of sleep debt i.e. not getting enough sleep which causes mental, emotional and physical fatigue. Tobacco has been found not only to disrupt but also to reduce total sleep time. You should avoid caffeine intake if possible.
Turn off The Computer or TV:-
Watching television or computer for long time makes you tired. Don’t skip your routine time to go on bed. Turn off your TV or computer at right time.
Do Regular Exercise:-
Regular exercise make you feel refreshing and energetic throughout the day. Do at least 15 minutes of exercise daily and drink enough water.
Never Go To Bed on a Full Stomach:-
Always remember, eat only 80% of your stomach capacity i.e. you should give some space to your stomach to digest.
Never Go To Bed on an Empty Stomach:-
You already know that, you can not sleep with empty stomach. You should eat before go to bed. Empty stomach can lead to acidity.
Limit Beverage Consumption Before Bed:-
Do Not drink water or other beverages just before sleep. It can wake you up between your sleep.
Keep Your Bedroom Quiet and Dark:-
Make your bedroom under quiet and dark condition. Even put off the show lamp and put aside your mp3 player.
Use comfortable Mattress & Pillow:-
Your mattress and pillow plays a critical role for a good sleep. Use comfortable mattress and pillow for a good night sleep.
Wake Up Using Your Internal Alarm Clock:-
When you make your routine to go to bed, your internal biological clock make your body to wake up at right time in the morning. Wake up in the morning with your internal clock actually, better than to wake up with the alarm clock.
As per US National sleep foundation, the recommendation for sleeping hours for humans is categorises as follow:-
Age and condition
|
Sleep Needs
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Newborns (0–3 months)
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14 to 17 hours
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Infants (4–11 months)
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12 to 15 hours
|
Toddlers (1–2 years)
|
11 to 14 hours
|
Preschoolers (3–5 years)
|
10 to 13 hours
|
School-age children (6–13 years)
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9 to 11 hours
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Teenagers (14–17 years)
|
8 to 10 hours
|
Adults (18–64 years)
|
7 to 9 hours
|
Older Adults (65 years and over)
|
7 to 8 hours
|
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