Bed time routine for good sleep

       January 1, 0000    1243

 

Sleep is an important part of anyone’s routine, if one is not able to get proper sleep than he will feel drowsy throughout the day. If the problem of sleeplessness continued then it will cause many more health disasters. Sleep is important for mental, emotional functioning and safety, it has been found out that people with more sleep problems are more likely to develop psychiatric problems and other problems such as diabetes, blood pressure which makes the body to face many problems and reduces the work efficiency. It makes daily life more stressful; person is always in bad mood and reduces concentration.

Generally seven to eight hours of sleep is enough for a healthy adult and as the person becomes older than then his ability to sleep at one time is reduced. There are two types of sleep REM and non – REM sleep. It is best having a right mix of both REM and non- REM sleep. It relaxes the mind and body, results in restful and restorative sleep.

Factors that affects the sleep:

Stress is the factor that affects the sleep the most. Stress can be related to school, college, job or family. If the person is used to consume alcohol, cigarettes, coffee causes sleeping problems. If one works in shift and have the problem of jet lags, environmental problems, noise, if one is not well will cause sleep problems.

Good bed time routine helps to solve the problem of sleeplessness:

1. Always have the dinner atleast 2-3 hours before going to sleep otherwise it makes our stomach heavy and sleeping well becomes difficult.
2. Follow the routine to sleep at the same time and also get up at the same time in morning even during weekends.
3. Brush the teeth before sleeping, it will make you feel fresh and getting a sound sleep.
4. Avoid doing exercise before sleeping
5. Do not watch television or sit with computer before sleeping, listen to soft music to relax the mind.
6. Make the room very comfortable to sleep, always change the bed sheet once in a week.
7. Do not drink or smoke before sleeping.
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