7 Tips to Healthy Sleeping Habits

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Title: 7 Tips to Healthy Sleeping Habits

Word Count: 823

Author: Gobala Krishnan

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7 Tips to Healthy Sleeping Habits

Copyright 2005 Gobala Krishnan

You toss and turn in bed trying to sleep but get up feeling

frustrated. When you finally do get some sleep, it is o?nly

for a few hours because it is time to get up and go to

work. Then, you go through the day feeling groggy,

depressed and extremely exhausted.

You try drinking cups and cups of coffee but instead of

feeling awake, you feel even worse. A potentially

disastrous headache starts drumming at the corner or your

head. The drumbeats get louder and more persistent by each

passing minute. As a last resort, you let nature take its

course. You fall flat in front of your computer screen and

start snoozing.

So, I might have exaggerated a little with the last

sentence, but the fact is, many people do not get the

proper amount of sleep they need everyday. As a direct

result of this, they are not able to function optimally in

their jobs, studies or even simple daily tasks.

There are many factors that can cause insomnia such as,

stress, illness, a new sleeping environment and many more.

Treatments can also vary depending o?n the type of insomnia

you are suffering from. However, there are some basic

things that you can do to practice healthy sleeping habits.

1) Set a conducive sleep environment

Regardless of how absurd it may sound, it is crucial to set

the correct atmosphere in your bedroom. The most important

rule is to remember that your bedroom is a place for you to

sleep and rest. So, get rid of the television, radio or

anything that can distract you from sleeping. People tend

to sleep better in rooms that are a little bit cooler

rather than a little bit warmer. So, make sure your room is

cool and aired. Switch off all the lights, as it is easier

for your brains to prepare your body to sleep in the dark.

Aside from making sure that your mattress and pillows are

comfortable, you also have to change the sheets often as

cleanliness always promotes a pleasant environment.

2) Maintain a consistent sleeping and wake-up time

Everybody has a biological clock that records and keeps

track of their sleeping pattern. Therefore, it is important

to keep regular sleep hours, particularly the wake-up time.

According to your wake-up time, your body then tires at the

appropriate time enabling you to go to sleep. This also

ensures that you will get the proper amount of sleep you

need before you wake up. In other words, when you establish

a regular bedtime routine, your brain automatically send a

signal to your body to unwind and to go to sleep and to

wake up after getting enough hours of sleep.

3) Stay away from any sleep-stealing stimulus

You should avoid consuming stimulus such as caffeine and

nicotine late in the evening as these can disrupt your

sleep later in the night. Caffeine is quite a strong

stimulant that will keep your brain awake while nicotine

activates your metabolism, thus keeping your body

energetic. Instead, consume drinks that can aid you to

sleep well, like warm milk, hot chocolate or even a glass

of milk

4) Exercise regularly

Studies have shown that regular exercise approximately 4 to

6 hours before bedtime can actually help you fall asleep

later in the night. So keep those abs burning and legs

walking at least 20 minutes a day. However, avoid heavy

exercises close to bedtime as that will raise your body

temperature and keep you fully awake.

5) Cool off your body temperature

People tend to fall asleep as their body temperature falls.

So, how can the old story of taking a hot bath before bed

help you sleep? When you take a hot bath or a long hot

shower, your body temperature goes up, but when you get

into bed and the body temperature starts to fall, that

helps you to sleep. Although this is something that happens

naturally before sleep, a hot bath actually reinforces that

physiological process.

6) Don?t force yourself to sleep!

If you cannot go to sleep, don?t force yourself by lying in

bed and trying to sleep. Restrict the time in bed to the

amount of time you are actually sleeping. If you are not

asleep in 15 to 20 minutes, get out of bed, go into another

room and engage in some sedentary activity until you begin

to feel sleepy. Listen to some calm music, make a to-do

list or read a really boring book. Then, return back to bed

when you feel sleepy.

7) Avoid afternoon naps

Taking naps during the day directly interferes with your

sleeping routine. Your ability to sleep at night gets

affected because all those short power naps actually

ensures that you get continual rest during the day. So,

when it comes for you to sleep at night, you actually feel

zippy and alert.

About the Author:

Gobala Krishnan is a representative of Veriuni

Nutritionals, a great solution for busy working adults who

want a quick one-in-all nutritional fix. For more

information on Veriuni Nutritionals and information on

living a healthy lifestyle visit

http://www.veriuni-products-store.com