Want to Get a Better Night's Sleep: Here are the Tips

Sep Tue 21 2021

Are you having difficulty sleeping at night? Are you waking up tired? This means that you are not getting adequate NREM as well as REM sleep. There are millions of people all across the globe that are facing this problem. NREM sleep is basically when your body regenerates its tissues, builds muscles and bones, and reinforces the immune system. On the other hand, REM sleep is when your mind renews itself. However, when a person gets sufficient NREM and REM sleep, they wake up feeling rested and rejuvenated.

Hours of Sleep an Individual Needs It totally depends on person to person regarding how many hours sleep he or she needs. Depending on the age of the person, you can determine how much sleep is required. Toddler normally needs 10-12 hours of sleep, whereas teenagers need 9 hours of sleep per day. Adults need 7-8 hours of continuous sleep.

Below mentioned are few tips that can largely reduce scrappy sleep, and improve your chances of waking up rejuvenated and restored:

Regular Sleep Pattern:

Have a normal sleep pattern. Maintaining your biological pattern and going to sleep at the same time every day is good. This will help you wake up without an alarm.

Avoid Alarm Clocks: 

Alarm clocks can wake you up from NREM and REM cycles. You must avoid alarms as it can improve your sleep quality. The result is that when you wake up, you feel really fresh instead of disturbed.

Avoid Consuming Caffeine and Alcohol:

Make sure that you have coffee before noon as caffeine takes away your sleep. So consuming coffee before lunch can actually improve your sleep quality. On the other hand, also avoid consumption of alcohol 3 hours before bedtime. It is necessary for the liver to break down alcohol.

Have a Perfect Pillow and Mattress:

Believe it or not, pillows and mattress are most important things for good night sleep. 17% of your spine is situated in your neck area and even the slightest strain can cause an issue to the spinal nerves. It can result in pain in your shoulders, neck, arms and wrist.

The right mattress is also important as it determines how well you will sleep and how you will feel when you get up in the morning. So, do not compromise on the quality of mattress when you want to purchase one for yourself.

Avoid Heavy Meals:

Before going to bed make sure that your stomach is not full. Have a light dinner as carbohydrates can enhance the body’s production of melatonin and serotonin. This in turn can calm your brain and activate drowsiness within 30 minutes. After dinner, taking a stroll is mandatory which can help you to sleep well all through the night.

It is a fact that without sleep your body and mind cannot repair. So, it is imperative that you follow the above tips to have a proper sleep cycle. So, if you do not want to be robbed of sleep at night, you must be careful about the above tips.


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