How to Sleep Better at Night?
To have a quality sleep we should have an internal call to ourselves that I need a quality sleep. But now a day, most of us indulged into bad habits that repel us to sleep better at night naturally. But matter to the fact, we are not aware with the concept of sleeping. Rather than having 10 hour interrupted sleep we should have to focus on quality sleep of 7 hours. We should focus on quality sleep rather than quantity sleep.
Art of SLEEP
L- Lift & Look
To master the art of sleeping first we have to understand the meaning of sleep.
What do you know about good sleep?
Is the time factor matter for a good sleep?
Or something else?
So a research was conducted on sleep in America, which showed the shocking results.
45 % of the American are affected by poor or insufficient sleep.
40 % of Americans have less than 7-hour sleep. They get an average sleep of 6.8 hour which is less than 7.9 hour, an average sleep time in 1942. Which was quiet higher.
What is sleep deprivation costing us?
According to one calculation made on inadequate sleeping, shows that Americans loose $63.2 billion productivity due to poor sleep.
Adequate sleep affects physical health, level of energy, creativity, resourcefulness, relationships, agility, memory and many more. Our performance increases 27 % with an adequate sleep. We are more productive in term of performance and decision making with an adequate sleep.
• Sleep science is a new concept in medical science. With the modernization of the technologies and lifestyles sleeping science is getting its important. People are becoming more health conscious.
• In sleep science first sleep disorder came into eye in 1980s. Sleep were not counted as a medical discipline till 1990s in America by American Medical Association. If we talk about current statistics on sleep disorder, there are 89 sleep disorders as classified with medical description, treatment plan and occurrence plan and till now the whole America in not covered. So we can expect more sleep disorder when it will expand to more area.
• Now talk about how much time is spare to sleep science in medical schools that is also an interesting fact. According to an article in consumer report, medical schools devote less than 2 hours to the topic of sleep medicine. And if we go to the next level that how much doctors asks patient about insomnia or other sleep disorder, on that fact I want you to take you to stats that only 25% of primary care providers asked new patients about sleep disorders issue according to Clinical Sleep medicine, Sleep problems remains unsolved and diagnosed due to lack of knowledge and ignorance for the importance of sleep, causes for the sleep disorder and most importantly solution for improving sleep quality naturally.
Benefit of sleep: People who get enough quality sleep have more energy, better cognitive function, healthier immune systems, and improved memory, alertness, attentiveness and performance throughout the day.
So today I want to share top 8 tips to improve quality of your sleep and it will help you to transform yourself towards more energetic and productive throughout the day. We can also say it home remedies for good sleep.
1. Use your bed for only sleep
To have a better sleep at night naturally make our body conditional with bed. Use bed only for sleep only. DO other works at sofa, study table or its suitable place. Don’t use bed for read books, eating or other things then your body will generalize it. It will change the sleeping quality to a great extent because our body will accept that bed sleep and it manages accordingly.
Related:How To Manage Stress In Life
2. Invest in a great mattress to sleep better in night naturally
Regardless of any cost purchase a comfortable mattress. It will help you to make your body comfortable and give you a quality sleep. On an average we invest 30 % of our life in sleeping. So to make this 30 %. And the quality sleep remains up to 10 %. So to get at least 25 % quality sleep you need a calm mind with a comfortable mattress to make it to 25 %.
Related: 13 Best way to keep mind healthy
3. Install really dark curtains
Use a dark room for sleep because it creates an aesthetic which help our eyes to stay away from light and helps us to sleep better in night. Our sleep got disturbed when sunlight enters into the room. You can use dark curtain that will help you to get a dark environment to sleep comfortably. And you can go o next level of it that is sleeping mask. It will restrict light to enter into your eyes. And it automatically helps to sleep better & faster
4. Eliminate or drown out noise.
Use a soundproof room for sleep. If you got disturbed through a small noise you can use noise machine it will really help you to block small noises that can disturb your sleep. And if you are habitual to your mobile. There are no of apps that can help you to block sound to enter into your ears. And it will ensure you to sleep better at nights naturally.
5. Rethink your diet
Try to avoid take a heavy food before two hour go to bed. It will help you to have a better digestion and help you a quality sleep. Not only food but intake of caffeine before sleep can create a disturbance in your sleeping quality. A glass of alcohol (Wine or beer) can help you to give a quality sleep. But when it crosses the level it will reduce the quality of your sleep.
So try to take a good food for good sleep, which helps you to sleep better at night naturally.
6. Relax and decompress
We remain indulge in our day to day activity but at the end of the day we got stressful and tired that it directly affects out quality of sleep. So the best way is to give yourself a 30 min time by cutting off everything (electronic gadgets) and do some meditation or you can do self introspection. It will tremendously increase your quality of sleep and which will help you to 8 best tips to sleep better at night naturally.
7. Put all your electronics item away before sleep
Put your phone away from your bed. You can put it outside the room. Put it closer to bed will make it easier to use also increase more distraction. Putting it near to your sleeping bed not only increase distraction but also make your mind dull because there a a thousands of radiation come in or out of it. So to sleep better at night naturally you need to keep away all your electronic instrument which you think can disturb your sleep.
Related: TOP 9 GREAT EARLY MORNING ACTIVITIES
8. Have a regular morning routine.
After conditioning your sleep, you should also condition your wake up timing. Wake up 30 min earlier, take a glass of water in empty stomach, stretching, a small walk can you a enormous amount of energy for the whole day.
Sleeping routines can be differing dramatically but thing is to identify your best combination that suits you and take the best of it. Your sleep only determines your productivity. So invest yourself to make the best of your quality sleep.
All these tips will help you to sleep better at night naturally.