20 Tips on How to Sleep Through the Night
Sleep is good for the body. Lack of sleep can hurt human health. So, you must never joke about your sleep time at all. In case you are finding it difficult to sleep and you are looking or how best to handle the situation, the points discussed in this write-up can help you a great deal.
· Power down
The use of cell phones close to bedtime is not advisable at all. It is time you started keeping your cell phone away from you when it is bedtime.
This will help you to sleep a lot faster and enable you to have a restful night all night long. Things like a digital clock, tablet, and cell phone can interfere with your sleep cycle. So, they should be left out of the equation
· A Nix Nap can help
One of the best ways to sleep better all night long is by taking a nix nap during the day. The nap must not be more than 20 minutes. It is also better included in the early part of the day. It can help a great deal
· Block the clock
The digital clock at your bedside is designed to help you wake up when it is time. If you want to sleep well all night long, you should avoid checking the time all night long. You can either dump it in the drawer for the night or turn its face away from you.
· Handle back pain with a leg pillow
Back pain can prevent a good night’s rest. But you can put an end to it by using a back pillow. In fact, some back pains can be bothersome enough to keep you awake at night. All you need to do is to place a pillow between your legs. This will cause an alignment in your hips and relieve stress
· Let your neck be in a neutral position
Make sure you use the right size of the pillow to support your neck’s natural curve if you are a back sleeper. Side sleepers should line their noses up using the center of their bodies. It is not advisable to sleep on your stomach since it can affect your neck negatively.
· Get your mattress sealed
You should not sleep on the matters directly. Rather, you should seal it up using box springs. You can also use mattress toppers. The mattress will not accumulate mite droppings, dust, and mold when you seal it up and this can help prevent allergic reactions at night or any other time.
· Only use the bed for sleep… and sex of course
One of the best ways to fall asleep fast and stay asleep all night long is to train your mind to see your bed as a p[ace for sleep. You should avoid using your bedroom for work, watching TV or surfing the internet.
· Set your body clock
One of the best ways to set your body clock is to sleep and wake up around the same time daily.
The routine is helpful in that it can train your body and brain to sleep very fast each night. Put out the light in the room some 5 to 30 minutes before bedtime.
· Avoid caffeine
Caffeine can increase alertness and prevent you from sleeping. One of the best ways to prevent this is to avoid taking caffeine.
· Apply wisdom when working out
You should not work out too vigorously lest you get too cramped to sleep properly. Regular exercise can help you to sleep better, but it must not be too strenuous.
· Choose your foods carefully
One of the best ways to sleep better at night is to eat healthily. Heavy food taken at night can prevent you from sleeping well at night. You should also avoid food at least one hour before bedtime
· Drink carefully
Aside from careful eating, careful drinking is also very important if you must fall asleep fast and sleep well all night long. Alcohol should be avoided at all cost to avoid waking up frequently at night
· Sip with care
You should avoid drinking water about a couple of hours before bedtime. This will reduce the number of trips you make to the bathroom at night.
· Make the room dark
There is no point in keeping the room lit at night; this can prevent you from sleeping well. Make sure you put out all sources of light in the bedroom before you sleep at night.
· Cut out the noise
Noise is another male factor that can prevent you from sleeping well at night. You should keep the noise to the barest minimum in the room so that you can sleep well.
· Tobacco, not good for you
If you want to sleep well at night, you should reduce or put an end to tobacco smoking. This is because tobacco contains nicotine, which is a stimulant.
· Keep the pets out
Beds are made for people to sleep on and not for your pets. The dogs and cats can move around at night and this can affect your sleep. Pets on the bed can equally introduce pollen, dander, fur, and fleas to the bed.
· Sleep with a clear mind
Things like complicated decisions, touchy discussions, and work can prevent you from sleeping well. It is in your best interest to clear your mind of such things a couple of hours before bedtime.
· Avoid excess sleeping pills
Sleeping pills may be designed for sleeping, but you must use them with care if you want to sleep well at night.
If you use them frequently, they may become habitual and the side effects can be dastardly. Even if you must use sleeping pills, they must not be frequently since they can prevent you from getting normal sleep.
· When should you see your doctor?
In case none of the tips we have given above do work as desired, then you should consider seeing your doctor.
The doctor can bring his professional expertise to bear on your needs and help you to overcome the sleeping problem irrespective of what the case may be.