Ways to get better sleep


Ways to get better sleep

Sleep is a naturally recurring state, characterized by altered consciousness levels.

Don’t be afraid. It’s not a coma. It is easily reversible. During sleep, the ability of our body to reacts to any stimuli is decreased. Because at this time our all sensory activities and about all voluntary muscle activities are inhibited. It is a natural phenomenon for all animals. It is true that scientists still do not have a definitive explanation of why we need sleep.

But what will happen if sleep is disturbed? Sleep disturbance or Insomnia, are common terms used by more than 60 % of adult people.

People who are suffering from sleep disorders, do not get adequate or restorative sleep and sleep deprivation is associated with a number of both physical and emotional disturbances. They feel dizzy and lethargic all day and can’t enjoy any work. Some people try sedatives for sleep. But again feel dizzy during work hour as a side effect. So what should we do?

Today's topic of Dr. Hasan's Blog - www.dr-hasan.info is Ways to get better sleep.

Try to follow these steps and hopefully you will get better sleep.

  1. Select your sleeping hours and follow them strictly:
    • At first, choose your sleeping hours. Your target should be daily 6 to 8 hours of sleep. Go to bed and wake up at a specific time every day. Be strict about following it. Always go to bed at the same time at night and use an alarm to wake up in the morning.
    • Never look for time. Even you are failed to sleep and passing hours to get a good sleep. Don’t think about how many hours you couldn’t sleep. Wake up at a specific time in the morning.
    • Try to forget the sleepless night. You have to think you slept your selected hours. Don’t try to take a nap, assuming that you have to fulfil your daily sleep requirement. But taking a 10-15 minute short nap in the afternoon is good for your work. You can take it by closing your eyes and relaxing your muscles at your workplace in a chair.
    • Repeat it next night and next night. After a few days, your sleep cycle will be restored in your brain. It is called the biological clock or circadian rhythm of our body which is mediated by neurons and hormones. (http://www.webmd.com/sleep-disorders/tc/sleep-and-your-body-clock-topic-overview )
    • After going to bed, avoid any work such as browsing news on your mobile or using the phone for unnecessary conversations. Just switch the light off and be ready for sleep.


  1. Create a proper sleeping environment:
    • Don’t use your bedroom for your office work.
    • Get relaxed before sleeping. Taking a shower before sleeping is helpful.
    • Sleep on a comfortable mattress and pillows. But be careful about allergens. Try to clean them regularly. Any odd odour or colour which can make you irritated and anxious should be avoided.
    • You should use a dark, quiet and interruption-free bedroom.
    • If possible, appropriate air conditioning and suitable temperature should be maintained. 

Ways to get better sleep is today's discussion of Dr. Hasan's Blog - www.dr-hasan.info 

  1. Exercise and relaxing activities and set the mood before going to bed:
    • Take regular exercise. It can be light as yoga or moderate as cardiac friendly as walking and jogging or heavy for bodybuilding. Morning is the preferable time. Exercise and a bath in the morning will make you fresh, and dizziness will be gone.
    • Take light meditation or yoga practice before bedtime for a few minutes. It relaxes and relieves stress. An anxiety-free relax mood is necessary for a good sleep.
    • You can do your favourite activities, like watching TV shows or reading books for half an hour. But never try it after switching off your light at your bedtime.
  1. Dietary habit:
    • Finish your sapper at least 2 hours before sleep time. Eating or drinking too much may make you uncomfortable. Avoiding heavy meals close to bedtime is good. Try to avoid spicy food and restrict fluid intake before bedtime. Spicy food may cause heartburn.
    • Avoid caffeine. Don’t eat too much coffee or tea a day. They stimulate our nervous system and causes excitement. Try to take the last cup of coffee or tea at least 7-8 hours before your bedtime.
    • Don’t use nicotine as a cigarette or other tobacco products. It is also a central nervous system stimulant.
    • Avoid alcohol close to bedtime. Although many people think it is a sedative. But it disrupts sleep and causes nighttime awakening.

So, try to follow these four steps. You will sleep better.


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Dr. Hasan Ebna Amin

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