The following tips might really help
enhance your sleep:
- Develop a healthy sleep routine: Sleeping habits are important in the quest to get a healthy amount of rest. For example, binge sleeping on the weekend s is less healthy than just getting one or two additional hours of sleep. The body has an internal sleep clock known as the circadian rhythm. The internal clock resets when sleeping pattern is altered. Experts believe the circadian rhythm is highly governed by the amount of light a person is exposed to. Ways to set your internal clock include dimming the lights around bedtime, brightening lights in the morning and sticking to a predetermined bedtime and wake time every day of the week and also on weekends.
- Remove distractions: You may trouble falling asleep because your mind is racing. Remove distractions so you can relax. Turn off all lights and pull the drapes to keep outside light from shining into your room. Turn off the television set, a major stimulus that can stop you from falling asleep. Avoid other stimulus such as reading and computer use. Keeping things calm and quiet is key, so don’t allow pets or children in bed with you. Their movements can disturb you as you try to fall asleep.
- Mental tricks: a traditional technique to get to sleep is to visualize sheep and count them as they cross through your imagination. You can also use other counting games, such as counting backwards from 300. Take your time and breathe between the numbers, focusing on the numbers and your breath. Clear your mind, and as you count and breathe, visualize yourself as already asleep and resting peacefully.
- Reset your body: if you can’t fall asleep after repeated attempts, you may need to get out of bed and relax your body. Run a warm bath or take a long shower. Fix a cup of chamomile tea or tea with valerian root; both contain relaxing agents. Avoid caffeinated drinks. Do some light stretches before getting back into bed. One or two yoga stretches, accentuated by relaxing breaths, will help your body release tension.
- Adjust your bedding: An overall but important factor in falling asleep is the comfort f your bed. Older beds tend to develop hot spots – areas of the mattress that retain body heat and become lumpy and uncomfortable. Flip or rotate your mattress, or rest on a different side. Position pillows so that your neck and head are as comfortable as possible. If your sheets feel itchy, change them. Removing heavy comforters from the bed can also help you fall asleep. Use light layers of covering instead to maintain an even body temperature and avoid feeling bound by heavy blankets.
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